Anulom Vilom

Alternate nostrils. Even in, even out. Nothing forced.

20 breathsVataPitta

How to do it

Sit upright and close the right nostril with the thumb, then breathe in through the left. Close the left with the ring finger, release the right and breathe out; then in through the right and out through the left — that is one round. Keep the breath smooth and even, never forced.

SeatedSeated — exactly the same.

What it does

Evens out the breath, and with it the nervous system.

When you'll be given it

Closes the Vata protocol; available any time.

Where it comes from

Hatha Yoga Pradipika, ch. 2 — nadi shodhana.

Take care

Skip it if either nostril is properly blocked. Never force breath through congestion.

Not sure whether it suits you? Ask a Vaidya.

There's no button here to start this. Your practice is prescribed each morning — that's what keeps the dose honest.