What you will learn

In this chapter, you are introduced to anuloma viloma (alternate nostril breathing) which is one of the central prāṇāyāma techniques described in classical texts. As the name suggests, it involves breathing through alternate nostrils in a structured sequence, using the right hand to gently control the flow. It is simple to learn, but its physiological benefits on the body and the quality of attention are well documented both within the tradition and in modern research.