Lecture Notes: Prana Shakti and Anulom Vilom

Introduction to Prana Shakti

• Prana Shakti: Also known as bio energy, present from birth to death.
• Energy Flow: Must flow freely to prevent diseases, similar to a river finding its path.
• Energy Channels (Nadis):
  • 72,000 nadis in the body.
  • Three main nadis: Ida, Pingala, and Sushumna.

Importance of Free Energy Flow

• Blocked Energy: Analogous to a traffic jam causing diseases.
• Maintaining Flow: Regular cleansing prevents blockages.

Anulom Vilom: The Technique

• Definition: A yogic technique for alternate nostril breathing.
• Purpose: Acts as a traffic controller for breath, ensuring smooth energy flow.

How to Perform Anulom Vilom

1. Posture: Sit comfortably in a cross-legged position (e.g., Sukhasana, Padmasana, Vajrasana) with a straight spine.
2. Environment: Find a quiet place for concentration.
3. Breathing Steps:
   • Close right nostril with right thumb, inhale through left nostril for 2 seconds.
   • Close both nostrils, hold breath for preferably 4 seconds (cardiac/hypertension patients should skip this).
   • Release right nostril, exhale slowly for 2 seconds.
   • Inhale through right nostril for 2 seconds.
   • Alternate nostrils, maintaining the rhythm.
4. Duration: Maximum 10 rounds per session. Gradually increase the duration (inhale 4 seconds, hold 8 seconds, etc.).

Benefits of Anulom Vilom

• Respiratory Health: Strengthens lungs, aids in asthma and bronchitis.
• Cardiovascular Health: Helps manage heart issues and hypertension.
• Diabetes Management: Keeps blood sugar levels in check.
• Mental Health: Releases stress and anxiety, restores energy balance between brain hemispheres.
• Emotional Balance: Promotes emotional stability and equilibrium between doshas.
• Digestive Health: Aids digestion, helps manage weight.
• Detoxification: Improves blood flow, clears toxins, enhances skin radiance.

Conclusion

• Beyond Breathing: Anulom Vilom is more than a breathing exercise. It is a powerful tool for balancing prana.
• Holistic Benefits: Aims to balance body, mind, and life.

Remember, Anulom Vilom is a vital part of yogic practice that promotes overall health and harmony. Namaskar.