Anuloma-viloma Pranayama
Anuloma-viloma Pranayama is a yoga practice that involves alternate nostril breathing. It is also known as Nadi Shodhana Pranayama or the channel cleansing breath. In this practice, the nostrils are used in reverse order for each inhalation and exhalation.

Technique:
To practice Anuloma-viloma Pranayama, follow these steps:
1. Sit in a comfortable position, either on the floor or on a chair, with your spine straight.
2. Close your eyes and take a few deep breaths to relax your body and mind.
3. Bring your right hand up and fold your index and middle fingers towards your palm. Your thumb, ring finger, and pinky finger should be extended.
4. Place your thumb on your right nostril, gently closing it. Inhale deeply through your left nostril.
5. Once you have fully inhaled, release your thumb and close your left nostril with your ring finger.
6. Exhale slowly and completely through your right nostril.
7. Inhale deeply through your right nostril.
8. Once you have fully inhaled, release your ring finger and close your right nostril with your thumb.
9. Exhale slowly and completely through your left nostril.
10. Repeat this cycle, alternating the nostrils for each inhalation and exhalation. Start with a few rounds and gradually increase the duration.

Benefits:
Anuloma-viloma Pranayama has several benefits, including:
1. Balancing the flow of energy in the body: This practice helps in balancing the flow of energy through the nadis or energy channels in the body.
2. Calming the mind: The alternate nostril breathing technique helps in calming and centering the mind, reducing stress and anxiety.
3. Enhancing respiratory function: This pranayama practice improves lung capacity and strengthens the respiratory system.
4. Cleansing the nadis: Anuloma-viloma Pranayama purifies and cleanses the nadis, removing any blockages and allowing for the smooth flow of prana or life force energy.
5. Improving focus and concentration: Regular practice of this pranayama technique enhances mental clarity, focus, and concentration.
6. Promoting overall well-being: This practice helps in harmonizing the body and mind, promoting a sense of well-being and inner balance.

Conclusion:
Anuloma-viloma Pranayama, also known as alternate nostril breathing, is a beneficial yoga practice that helps in balancing energy, calming the mind, improving respiratory function, and promoting overall well-being. Regular practice of this technique can bring about a sense of balance, clarity, and inner peace.

Anuloma-viloma Pranayama involves alternate nostril breathing, which helps regulate the breath and calm the mind.