NADI SHODHAN
(Alternate Nostril Breathing)
While performing these Pranayama it is recommended to have light stomach. It activates and harmonizes Ida and Pingala Nadis.
Make a Nasagra Mudra (Nosetip position) of right hand by following the given instructions:
Hold the fingers of the right hand in front of the face. Bend the index and middle finger. Now place your thumb above the right nostril and the ring finger above the left nostril. These two fingers control the flow of breath in the nostrils by alternately pressing on one nostril, blocking the flow of breath, and then the other.
Technique 1:
· Sit in siddhasana /siddha yoni asana or padmasana (lotus pose)
· Relax yourself for Pranayama keeping your head and spine straight.
· With the right hand thumb close the right nostril and breathe in slowly and fully through the left nostril and out through the left nostril.
· Practice this 5- 10 times
· Then repeat the same process with the opposite nostril by closing the left nostril with the third finger of the right hand, leaving the two middle fingers bent and free.
· Develop breath control so that inhalation and exhalation continue for exactly the same length of time.
· While inhaling, count mentally “Om1, Om2, Om3”, until the inhalation ends comfortably.
· While exhaling, simultaneously count mentally “Om1, Om2, Om3”, inhale and exhale should be equal.
· Practice it for 5-10 rounds.
· Make sure when air passes through the nostrils there should be no sound.
· This is a ratio of 1:1
Later on the ratio of inhalation to exhalation will be adjusted and then retention (Knumbhaka) will also be added
Benefits of Technique 1: It increases awareness of and sensitivity to the breath in the nostrils. Minor blockages are removed and the flow of breath in both nostrils becomes evenly balanced. Breathing through the left nostril tends to activate the right brain hemisphere while breathing through the right nostril activates the left hemisphere and establishes a calming rhythm for the brain and heart, assisting people with cardiovascular and nervous disorder specifically and stress-related conditions. The long, slow, balanced breathing of stage 2 has profound effects of calming and balancing the energies.
Technique 2:
Stage 1: Inhale the same way as technique 1, through the left nostril. Then exhale through the right nostril. Practice it for 5-10 times.
Stage 2: Inhale through right nostril and exhale through the left nostril for 5-10 times. Then continue the practice for few more rounds. Inhalation and exhalation should be completely equal. After perfecting the above 1:1 ratio, it may be changed to 1:2 initially having inhalation. Inhale for a count of 5 and exhale for the count of 10. Repeat on the other side. This constitutes one round. Practice it for 5-10 times.
Benefits of Technique 2: It leads to balancing of the breath and activation of the brain hemispheres. It relives anxiety, keep ones mind calm, manages blood pressure improves concentration and stimulates Ajna Chakra. The respiration becomes more effective and helps in people struggling with respiratory problems like asthma, emphysema and bronchitis. It includes all the benefits of technique 1.
Technique 3:
Combine the two stages of Technique 2. That is, inhale trough the left nostril and exhale through the right nostril, exhale through the right, inhale trough the right and exhale through the left. This is one round.
Practice it for 5-10 times
Once you are perfect with these preliminary stages, Nadi Shodhana with breath retention can be commenced. When the breath is being retained, both nostrils should be held closed so that the nostrils are lightly pinched, press them a little above the lower edge and make sure they are sealed properly.
When practicing make sure your body and head are not tilted. If your right arm is tired, support the elbow with the left palm.
Note: Kumbhaka must be developed gradually.
Practice as technique 2 but add breath retention after every inhalation. Using ratio 1:1:1 inhale slowly through the left nostril for a count of 5. Close both nostrils and retain the air in the lungs for a count of 5 open the right nostril and exhale for the count of 5 now inhale through right nostril for a count of 5. Retain the air in the lungs again for count of 5 count and exhale from left nostril for a count of 5.
Once you are comfortable with 1 inhale:1 retention: 1 exhale ratio next step level is 1:2:2 and after practicing for a month change it to 1:4:2.
1UNIT OF INHALATION, 4 UNITS RETENION AND 2 UNITS OF EXHALATION.
Benefits of technique 3: It activates various brain centers and harmonizes the pranas. The benefits increase with the progression of the ratios. The ratio 1:4:2 is most widely recommended in the yogic texts. It gives profound psychological and pranic effects and is used as a preparation for kundalini awakening.
NOTE: Nadhishodhan Pranayama should not be done when Sadhaka is suffering from cough, cold, flu and fever. Technique 3 is not suitable for women in the later half of pregnancy. It is not recommended for people with heart problems, high blood pressure, emphysema or any major disorders. Stage 2 is not recommended for asthmatics.
Precautions: Under no circumstance should the breath be forced. Never breathe through the mouth. Proceed carefully and only under the guidance of a competent teacher. At the slightest sign of discomfort, reduce the duration of inhalation, exhalation and retention and, if necessary, discontinue the practice. Nadi shodhana should never be rushed or forced.
Disclaimer:
Please take note that the effects of Nadhishodhan Pranayam may vary from person to person. The above benefits are a guideline as it has been observed by many practitioners. The exercises mentioned herein are not meant to replace any medical advice, medication, therapy that you may be getting or may have been advised by your physician.
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