Nadi Shodhana Pranayama

Nadi shodhana pranayama falls in the category of calming breathing techniques; it is a wonderful technique to unwind before bed, to generate a sense of harmony and balance, and to reduce stress. Alternate nostril breathing not only cleanses the subtle energy channels – it is said there are 72000 nadis in the human body – it stimulates the three main Nadis: Ida, Pingala, and Sushuma. Both Ida and Pingala spiral around Sushuma, the central energy channel along the spine. Ida relates to the lunar, cooling energy on the left side of the body and connects to the right hemisphere of the brain, while Pingala represents the solar, warming energy on the right side of the body and connects to the left hemisphere of the brain. Ida and Pingala are the feminine and masculine aspects within us, and when we practise nadi shodhana pranayama, we bring these two energies into divine union.

NADI SHODHANA PRANAYAMA - ALTERNATE NOSTRIL BREATHING

Sanskrit root: Nadi, meaning pathway or channel.

Shodhana, which means to cleanse or to purify

Benefits:

• Cleanses the energy channels through which prana/life force circulates

• Brings harmony and balance to the right and left hemispheres of the brain

• Soothes the nervous system

• Increases the volume of oxygen that reaches the blood

• Clears and calms the mind

• Great practice when we feel off-centred or our energy field is off balance

• After I practise nadi shodhana pranayama, I feel very aligned within and serene

Contraindications, precautions:

As a general rule, alternate nostril breathing is probably one of the safest breathing techniques that anyone can practise (I am of the philosophy that none of the breathing techniques in yoga are dangerous as long as the practitioner is honest with her.himself and stays alert to the sensations and messages in their body). Having said that, retention – if practised in nadi shodhana pranayama – should be approached with caution if there is a history of high and/or low blood pressure.

PRACTISING ALTERNATE NOSTRIL BREATHING

Find a comfortable seat, on the floor, or in a chair. You could also sit up against a wall if this helps with keeping your spine straight for the duration of the practice.

Gently close your eyes, take a moment to tune in to your body and your state of being. Roll your shoulders back and down to create space in the front body and chest.

Make chin mudra with your left hand and vishnu mudra with your right hand. Alternatively, place the tips of the left middle and index fingers in between the eyebrows at the level of the third eye.

Sit up tall with an open chest,

1. Inhale through both nostrils, close the right nostril with the thumb, and exhale through the left

2. Inhale through the left nostril, then close it with the ring finger and the baby finger, and exhale through the right

3. Inhale through the right nostril, close it with the thumb (this is one round)

4. Continue this pattern of exhaling and inhaling,g and switching nostrils

Make the breath even, inhaling and exhaling to the count of 4, and keep the breath as silent as possible. Do 9 rounds, then relax your right hand down, release the fingers of the left hand, and turn the palm down.

Return your breath to its natural rhythm, give yourself time to sit quietly and to observe any sensations, thoughts, or whatever else comes up.

NOTES

The steps above are a straightforward and simple version of alternate nostril breathing. The count can be adjusted to be shorter or longer depending on your lung capacity and experience with breathing techniques. You can also incorporate retention to this practice, holding the breath in before exhaling through one nostril by closing both nostrils. A ratio of 1:1:1(exhale-inhale-hold) can be followed, or, with time and practice, a ratio of 2:1:1 where the exhalation is twice as long as the inhalation and the retention. These are only a few of the many options in which alternate nostril breathing can be practised.

Below is the link to the video on my YouTube channel:

https://youtu.be/FGr07l-GVJI