In Prime Minister Narendra Modi’s latest instalment of animated yoga videos, the 3D model of the PM is seen performing Anuloma-Viloma or Nadishodhan Pranayama. The PM’s Twitter handle has been publishing a series of animated yoga videos every month as a countdown to International Yoga Day, which will be celebrated this year on June 21, 2018. After informative videos on Trikonasana, Padahastasana and Sethubandasana, the PM tweeted a new video where his virtual self performs the cleansing pranayama.

This breathing exercise is one of the most well-known pranayamas in yoga. The term Anu means ‘with’ and Loma means ‘hair.’ The term Anuloma means ‘In the direction of the hair.’ Viloma, by contrast, means against the direction of the hair.

According to ancient Indian wisdom, the body is made of energy channels or nadis, which can get blocked due to stress, toxicity, trauma or a bad lifestyle. By practising Anuloma-Viloma, the nadis or the channels are unblocked, helping the energy flow freely in the system. Regular practice of the pranayama can improve calm the mind and heal the body.If you intend to reap the benefits of this yogasana, follow these steps.

Follow the easy steps to perform Anuloma-Viloma Pranayama:

(Photo Credits: PM Narendra Modi, Twitter)

1. Sit down in a Sukhasana position, a meditative posture. If not Sukhasana, you can also perform the Pranayama in Vajrasana, Swastikasana or Padmasana.

(Photo Credits: PM Narendra Modi, Twitter)

2. Sit with your spine straight, head upright, both palms on knees and eyes closed.

(Photo Credits: PM Narendra Modi, Twitter)

3. Keep your left hand on your knee and form Dhyana Mudra. For this,touch your thumb and index finger to a circular shape. Keep middle, ring and little finger open.

(Photo Credits: PM Narendra Modi, Twitter)

5. Fold and close middle and index finger on your left hand to form the Nasagra Mudra.

(Photo Credits: PM Narendra Modi, Twitter)

6. Hold the Nasagra Mudra and take your right hand to your face. Shut the right nostril with your free thumb and breathe in from the left nostril.

(Photo Credits: PM Narendra Modi, Twitter)

7. Now close left nostril with ring and little finger. Open your right nostril and breathe out. Breath in through right, close it with thumb and breathe out through the left nostril.

This completes one cycle of Anuloma-Viloma. Repeat five such cycles for good health. Watch the complete video here.

Benefits of Anuloma-Viloma Pranayama:

The main point of the yogasana is to open up energy channels and to nourish the whole body. Regular practice increases tranquillity and concentration and brings you peace of mind. Here are some of its benefits:

  • Improves heart health

  • Cures asthma

  • Heals the mind and lessens depression

  • Relieves migraine

  • Relieves arthritis

  • Lowers blood pressure

In the beginning, you may take the same amount of time to breathe in and breathe out. However, you should focus on breathing out slowly. You should take double the time to breathe out than to breathe in. The breathing should be steady, slow and regulated.

(The above story first appeared on LatestLY on Jun 06, 2018 04:03 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).