Anulom Vilom Pranayama

Mindful breathing is the best way to calm a stressful body and mind. And, Anulom Vilom is a great cleansing, rejuvenating breath that alleviates stress and helps you to manage menopausal symptoms in a better way.

From Supta Baddha Konasana, stretch your legs. Bend your knees and turn to the right. Place your left palm on the floor. Press the palm and sit in any comfortable seated posture. Keep your spine erect. Let your palms rest on your knees. Close your eyes. Take seven deep breaths to prepare your body and mind for the practice.

Join the tips of the thumb and index finger of your left palm. Use your right palm to close the nostrils. The right thumb closes the right nostril and the ring finger the left nostril. Place the tips of your middle and index fingers in between your eyebrows, Stretch the little finger to the ceiling.

Open the left nostril and exhale completely. Inhale through the left nostril for a count of 4. Close the left nostril, open the right, and exhale for a count of 4. Inhale through the right for a count of 4, close the right, open the left, and exhale through the left. The exhalation completes one round of Anulom Vilom Pranayama. Practice 10 such rounds.

Tips: Once you are comfortable with this practice, change the ratio of inhalation and exhalation into the ratio 1:2. You could also try holding the breath after each inhalation for the same count as inhalation.

Inhale through your left nostril for a count of 4. Close your left nostril and hold the breath for a count of 4. Open your right nostril and exhale for a count of 8. Repeat breathing in the same way by inhaling through the right for 4, retaining for a count of 4, and exhaling for a count of 8.

Once you complete the breathing practice, release the nostrils, and rest your palms on your knees. Bend your little and ring fingers and let their tips come into contact with the tips of the thumbs. Use the same Mudra in both hands. Close your eyes and relax for 10 minutes. Focus on your breath. Just observe it… Allow the feelings, thoughts, and emotions to arise. Do not attempt to change any of those. Just observe those and let go.

When you are ready, rub your palms and generate warmth. Place the palms on your eyes. Blink your eyes and look at your palms.

You are now ready to recapture your world!

Along with a regular, calming yoga routine, incorporate a healthy, balanced diet. The life will be yours again!

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