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Alternate Nostril Breathing Pranayama Pranayama Anuloma Viloma

3 min 5 min 7 min
5 min
130 score
2 kcal
Breathing Practices
Static
Alternate Nostril Breathing Pranayama
hourglass-icon 5 min
asana miniature
05:00
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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This lesson is available to club members
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Favorable effect

  • Improves control of breathing rhythm
  • Promotes relaxation after exercise
  • Improves mood
  • Calms the mind
  • Helps shift your attention
  • Harmonizes the psycho-emotional sphere
  • Strengthens the breathing muscles
  • Clarifies the mind

Contraindications

No flags recorded

Technique of execution

Alternate Nostril Breathing Pranayama is a 5-minute practice. Sit comfortably and follow the video to breathe through each nostril in turn. Breathe without strain and do not force a breath hold.

Upload date:2026-10-09T17:29:56+00:00

Where can I meet

Lesson search
Challenges

Alternate Nostril Breathing Pranayama occurs 18 times in ready-made lessons

Theme Title Time
Breathing
Alternate nostril breathing 5 min
5 min
Immunity
Immune Support 90 min
90 min
Depression
Yoga for Anxiety Relief 60 min
60 min
Energy
Muscle Tension Relief 20 min
20 min
Relaxation
Muscle Tension Relief 30 min
30 min
Relaxation
Muscle Tension Relief 45 min
45 min
Stress relief
Inner Harmony 25 min
25 min
Stress relief
Inner Harmony 30 min
30 min
Energy
Hormonal Yoga 90 min
90 min
Cardio
Yoga for Calm and Muscle Tone 45 min
45 min
Back
Yoga Lying Down 90 min
90 min
Relaxation
Office Yoga 45 min
45 min
Relaxation
Office Yoga 60 min
60 min
Stress relief
Yoga for ADHD 45 min
45 min
Stress relief
Yoga for ADHD 60 min
60 min
Habits
Sugar-Free 45 min
45 min
Habits
Sugar-Free 60 min
60 min
Flexibility
Gentle Yoga 60 min
60 min

Alternate Nostril Breathing Pranayama occurs 37 times in ready-made courses

Theme Title Duration Day
Health
Strengthen Your Immunity 4 w.
Day: 18, 19, 28
4 w. 18, 19, 28
Stress relief
Stress Relief 4 w.
Day: 17, 28
4 w. 17, 28
Whole body
Front Splits 5 w.
Day: 6
5 w. 6
Whole body
Healthy Joints 4 w.
Day: 12
4 w. 12
Beginners
Yoga for Beginners 3 w.
Day: 12
3 w. 12
Beginners
First Steps in Meditation 2 w.
Day: 3
2 w. 3
Weight loss
Weight Loss 2 w.
Day: 11, 12
2 w. 11, 12
Weight loss
Weight Loss 1 w.
Day: 7
1 w. 7
Weight loss
Weight Loss 3 w.
Day: 5, 20
3 w. 5, 20
Stress relief
Stress Relief 2 w.
Day: 6, 7, 8, 9, 10
2 w. 6, 7, 8, 9, 10
Stress relief
Stress Relief 3 w.
Day: 13, 14, 15, 16, 17
3 w. 13, 14, 15, 16, 17
Beginners
First Steps in Meditation 3 w.
Day: 10
3 w. 10
Health
Quit Smoking 3 w.
Day: 7
3 w. 7
Whole body
Static Practice 4 w.
Day: 7, 14, 21, 28
4 w. 7, 14, 21, 28
Stress relief
Relief from Anxiety 1 w.
Day: 1, 2, 3, 4, 5, 6, 7
1 w. 1, 2, 3, 4, 5, 6, 7
Stress relief
Relief from Anxiety 2 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
2 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Stress relief
Relief from Anxiety 3 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
3 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Stress relief
Relief from Anxiety 4 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
4 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
Men's health
Prolong Sexual Pleasure 12 w.
Day: 7, 14, 21, 28, 35, 42, 43, 44, 45, 46, 47, 48, 49, 50, 51, 52, 53, 54, 55, 56, 57, 58, 59, 60, 61, 62, 63, 64, 65, 66, 67, 68, 69, 70, 77, 84
12 w. 7, 14, 21, 28, 35, 42, 43, 44, 45, 46, 47, 48, 49, 50, 51, 52, 53, 54, 55, 56, 57, 58, 59, 60, 61, 62, 63, 64, 65, 66, 67, 68, 69, 70, 77, 84
Whole body
Front Splits 4 w.
Day: 14, 28
4 w. 14, 28
Whole body
Middle Splits 4 w.
Day: 7, 14, 21
4 w. 7, 14, 21
Whole body
Middle Splits 5 w.
Day: 7, 14, 21, 28, 35
5 w. 7, 14, 21, 28, 35
Health
Reduce Puffiness 4 w.
Day: 7, 14, 21, 28
4 w. 7, 14, 21, 28
Stress relief
Inner Harmony 3 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
3 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Stress relief
Inner Harmony 4 w.
Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
4 w. 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Whole body
Advanced Yoga 3 w.
Day: 7, 14, 21
3 w. 7, 14, 21
Whole body
Advanced Yoga 4 w.
Day: 7, 14, 21, 28
4 w. 7, 14, 21, 28
Whole body
Advanced Yoga 5 w.
Day: 7, 14, 21, 28, 35
5 w. 7, 14, 21, 28, 35
Women's health
Postpartum Recovery 3 w.
Day: 7, 14, 21
3 w. 7, 14, 21
Women's health
Postpartum Recovery 4 w.
Day: 7, 14, 21, 28
4 w. 7, 14, 21, 28
Men's health
Prolong Sexual Pleasure 3 w.
Day: 7, 14, 21
3 w. 7, 14, 21
Men's health
Prolong Sexual Pleasure 4 w.
Day: 7
4 w. 7
Stress relief
Yoga in the Big City 1 w.
Day: 1, 2, 3, 4, 5, 6, 7
1 w. 1, 2, 3, 4, 5, 6, 7
Stress relief
Yoga in the Big City 2 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
2 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Stress relief
Yoga in the Big City 3 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
3 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Stress relief
Yoga in the Big City 4 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27
4 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27
Weight loss
Intensive Weight Loss 4 w.
Day: 24, 28
4 w. 24, 28

Details of the exercise

Category
Breathing Practices
Mechanics
Static
Complexity
For Beginners
Duration
5 minutes
Energy consumption
2 kcal
Popularity
118 out of 442

Where can I meet

Lesson search
Challenges

Alternate Nostril Breathing Pranayama occurs 18 times in ready-made lessons

Lesson Duration
Alternate nostril breathing 5 min
Immune Support 90 min
Yoga for Anxiety Relief 60 min
Muscle Tension Relief 20 min
Muscle Tension Relief 30 min
Muscle Tension Relief 45 min
Inner Harmony 25 min
Inner Harmony 30 min
Hormonal Yoga 90 min
Yoga for Calm and Muscle Tone 45 min
Yoga Lying Down 90 min
Office Yoga 45 min
Office Yoga 60 min
Yoga for ADHD 45 min
Yoga for ADHD 60 min
Sugar-Free 45 min
Sugar-Free 60 min
Gentle Yoga 60 min

Alternate Nostril Breathing Pranayama occurs 37 times in ready-made courses

Theme Title Duration Day
Health
Strengthen Your Immunity 4 w.
Day: 18, 19, 28
4 w. 18, 19, 28
Stress relief
Stress Relief 4 w.
Day: 17, 28
4 w. 17, 28
Whole body
Front Splits 5 w.
Day: 6
5 w. 6
Whole body
Healthy Joints 4 w.
Day: 12
4 w. 12
Beginners
Yoga for Beginners 3 w.
Day: 12
3 w. 12
Beginners
First Steps in Meditation 2 w.
Day: 3
2 w. 3
Weight loss
Weight Loss 2 w.
Day: 11, 12
2 w. 11, 12
Weight loss
Weight Loss 1 w.
Day: 7
1 w. 7
Weight loss
Weight Loss 3 w.
Day: 5, 20
3 w. 5, 20
Stress relief
Stress Relief 2 w.
Day: 6, 7, 8, 9, 10
2 w. 6, 7, 8, 9, 10
Stress relief
Stress Relief 3 w.
Day: 13, 14, 15, 16, 17
3 w. 13, 14, 15, 16, 17
Beginners
First Steps in Meditation 3 w.
Day: 10
3 w. 10
Health
Quit Smoking 3 w.
Day: 7
3 w. 7
Whole body
Static Practice 4 w.
Day: 7, 14, 21, 28
4 w. 7, 14, 21, 28
Stress relief
Relief from Anxiety 1 w.
Day: 1, 2, 3, 4, 5, 6, 7
1 w. 1, 2, 3, 4, 5, 6, 7
Stress relief
Relief from Anxiety 2 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
2 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Stress relief
Relief from Anxiety 3 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
3 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Stress relief
Relief from Anxiety 4 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
4 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28
Men's health
Prolong Sexual Pleasure 12 w.
Day: 7, 14, 21, 28, 35, 42, 43, 44, 45, 46, 47, 48, 49, 50, 51, 52, 53, 54, 55, 56, 57, 58, 59, 60, 61, 62, 63, 64, 65, 66, 67, 68, 69, 70, 77, 84
12 w. 7, 14, 21, 28, 35, 42, 43, 44, 45, 46, 47, 48, 49, 50, 51, 52, 53, 54, 55, 56, 57, 58, 59, 60, 61, 62, 63, 64, 65, 66, 67, 68, 69, 70, 77, 84
Whole body
Front Splits 4 w.
Day: 14, 28
4 w. 14, 28
Whole body
Middle Splits 4 w.
Day: 7, 14, 21
4 w. 7, 14, 21
Whole body
Middle Splits 5 w.
Day: 7, 14, 21, 28, 35
5 w. 7, 14, 21, 28, 35
Health
Reduce Puffiness 4 w.
Day: 7, 14, 21, 28
4 w. 7, 14, 21, 28
Stress relief
Inner Harmony 3 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
3 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Stress relief
Inner Harmony 4 w.
Day: 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
4 w. 1, 2, 3, 4, 5, 6, 8, 9, 10, 11, 12, 13, 15, 16, 17, 18, 19, 20, 22, 23, 24, 25, 26, 27
Whole body
Advanced Yoga 3 w.
Day: 7, 14, 21
3 w. 7, 14, 21
Whole body
Advanced Yoga 4 w.
Day: 7, 14, 21, 28
4 w. 7, 14, 21, 28
Whole body
Advanced Yoga 5 w.
Day: 7, 14, 21, 28, 35
5 w. 7, 14, 21, 28, 35
Women's health
Postpartum Recovery 3 w.
Day: 7, 14, 21
3 w. 7, 14, 21
Women's health
Postpartum Recovery 4 w.
Day: 7, 14, 21, 28
4 w. 7, 14, 21, 28
Men's health
Prolong Sexual Pleasure 3 w.
Day: 7, 14, 21
3 w. 7, 14, 21
Men's health
Prolong Sexual Pleasure 4 w.
Day: 7
4 w. 7
Stress relief
Yoga in the Big City 1 w.
Day: 1, 2, 3, 4, 5, 6, 7
1 w. 1, 2, 3, 4, 5, 6, 7
Stress relief
Yoga in the Big City 2 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
2 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14
Stress relief
Yoga in the Big City 3 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
3 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21
Stress relief
Yoga in the Big City 4 w.
Day: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27
4 w. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27
Weight loss
Intensive Weight Loss 4 w.
Day: 24, 28
4 w. 24, 28

Reward

Flexibility
0
Stamina
25
Focus
50
Strength
0
Mobility
5
Balance
50
Урок 119 ( Alternate Nostril Breathing Pranayama )

1 / 1 асан
asana
05:00
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Alternate Nostril Pranayama: 5-Minute Video | Unagrande

Information about asana
Technique of execution

Alternate Nostril Breathing Pranayama: a 5-minute practice. Sit comfortably and follow the video to breathe through each nostril in turn.

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