NADI SHODHANA PRANAYAMA

Nadi Shodhana Pranayam

Technique 1 : Preparatory practice

Sit in any comfortable meditation posture, preferably siddha/siddha yoni asana or padmassana. (Those who cannot sit in a meditation posture my sit against a wall with the legs outstretched or in a chair which has a straight back) Keep the head and spine upright.

Relax the whole body and close the eyes.

Practice yogic breathing for some time

Adopt nasagra mudra with the right hand and place the left hand on the knees in chin or jnana mudra

Close the right nostril with the thumb.

In hale and exhale through the left nostril 5 times.

Be aware of each breath.

After 5 breaths release the pressure of thumb on the right nostril and press the left nostril with the ring finger, blocking the flow of air.

Inhale and exhale through the right nostril 5 times, keeping the respiration rate normal..

Lower the hand and breathe 5 times through both nostrils together.

This is one round.

Practice 5 rounds or for 3 to 5 minutes, making sure that there is no sound as her air passes through the nostrils. After practicing for 15 days go on to technique 2.

Technique 2: Alternate nostril breathing

In this technique the duration of inhalation /exhalation is controlled.

Close and right nostril with the thumb and breathe in through the lest nostril.

At the same time count mentally, l “l. Om;2,Om; 3, Om”, until inhalation ends comfortably. This is the basic count.

Breathe deeply with yogic breathing. Do not strain. Close the left nostril with the ring finger, release the pressure of the thumb on the right nostril and while bnreathing out through the right nostril, simultaneously count, “1 Om: 2, Om; 3, Om. The time for inhalation and exhalation should be equal.

Next, inhale through the right nostril, keeping the same count in the same manner.

At the end of inhalation close the right nostril, counting as before.

This is one round.

Practice 10 rounds.