Skip to content

Anuloma Ujjayi Pranayama.

September 10, 2012

Anuloma Ujjayi is an intermediary Pranayama after having learnt Viloma Ujjayi and before learning Nadi Shodhana.


Sit in a comfortable asana. The left hand is in Chin Mudra. The right hand is in Mrigi Mudra: Fold the index and middle fingers onto the palm. Keep the ring and little fingers together and bend them slightly. The thumb is also bent slightly. Then place the ring and little fingers together on the left nostril so that the tips of the fingers are touching the fleshy part just underneath the bone and the bridge of the nose. Likewise the thumb is placed on the right nostril under the bone and bridge. Ensure that you keep the head centred at all times as there is a tendency to turn the head towards the right hand. This is important so that the breath and the prana in the body remain balanced.


Breathe in using Ujjayi. Then breathe out through the right nostril only by closing the left nostril with the ring and little fingers. When you breathe in, release the pressure of the fingers on the nostril and breathe in through both nostrils using Ujjayi. Then breathe out through the left nostril by closing the right nostril with the thumb. This is one round of Anuloma Ujjayi. In the beginning repeat 12 rounds and increase the length of practice as you become proficient in it. When closing the nostrils, do not use much pressure, only enough to close the nostril.


This Pranayama will help to refine the sensitivity of the fingers in alternate nostril breathing. Also, the exhalation is lengthened leading to calmness and release of physical, emotional and mental impurities. It is useful to practise this in the evening.


Written by: Swami Vidyananda, resident monk at Ananda Kutir Ashrama. 


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: