Welcome to Nadi Shodhana Pranayama.
Nadi is a Sanskrit word meaning channel and shodhana means purifying or cleansing.
Therefore,
This is a channel purifying breathing exercise aimed at balancing the psychophysiology by clearing the subtle channels of the mind-body system.
Benefits of Nadi Shodhana include reduced stress and anxiety,
Calming and rejuvenating the nervous system,
Balancing hormones and the left and right hemispheres of the brain,
And fostering mental clarity and balance,
A focused mind.
For this reason,
It is excellent before a stressful or challenging event or even before meditation.
Nadi Shodhana is best practiced in the morning and on an empty stomach.
It is calming for all three Ayurvedic doshas and suitable for most people.
Some contraindications would include cold,
Flu,
Fever,
Or blocked sinuses.
Additionally,
Though it pacifies all three Ayurvedic doshas,
Those experiencing aggravated vata dosha as well as high anxiety or heart problems should not retain the breaths.
Without retention is fine.
Otherwise you will be guided into a brief pause or retention at the top of the inhale and the bottom of the exhale.
As you become more experienced with the practice,
Doing it with regularity for several months,
Allow the retention on the inhale and exhale to naturally extend.
Though as Dr.
David Frawley states in Yoga and Ayurveda,
In pranayama there should be no straining to achieve results,
But a natural development by letting go of strain and tension.
This practice is intended to be suitable for all levels,
Though beginners may shorten the breath and also pause when needed,
Keeping Dr.
Frawley's wise words in mind.
Now let's begin.
You can be seated comfortably on the floor or in a chair.
Anywhere your posture can be upright yet relaxed.
Take a moment to find this.
Now let's focus on the breathing.
Take your attention down to the space around your navel as you breathe in.
Watch how it softens and drops back toward the spine as you breathe out.
Again,
Breathing down,
Feeling the expansion around the navel.
And out.
Breathe in.
And out.
Once more,
Breathe in down to the navel.
And breathe out.
Now to practice nadi shodhana,
The left hand comes into gyan mudra,
Bringing the thumb and the sensitive part of the tip of the index finger to touch.
And keep the other fingers extended.
Now rest the back of the left hand on the left leg.
Right hand comes into vishnu mudra,
Bringing the index and middle fingers down to the pad at the base of the thumb.
Again,
The other fingers stay extended and relaxed.
Alternatively,
The left hand can cup the right elbow to provide support.
This part of the left hand may help the right shoulder relax and stay in proper alignment.
Remember,
Be mindful not to let the head and shoulders round forward throughout the practice.
Now two of the main nadis of the energetic body are the ita and the pingala.
The ita,
Connected to the left nostril,
Is associated with the moon,
With cooling energy and feminine energy.
It's connected to the right hemisphere of the brain and to mental processes.
The pingala,
Connected to the right nostril,
Is associated with the sun,
Heating masculine energy,
Connected to the left hemisphere of the brain and to vital processes.
Let's bring balance to both now with nadi shodhana.
Bring your right thumb to the right nostril,
Up near the point where the bone and cartilage join.
So,
Not pinching off the nostril,
Like you're holding your nose,
But pressing gently where the cartilage turns to bone.
Be sure not to push the septum off center.
Now release that and place your right ring and little finger to the same point on your left nostril.
Release that.
Let's take a big breath in to begin through both nostrils and a big breath out.
Now place your right thumb to your right nostril,
Slowly breathing in just through the left nostril.
Place your ring finger and little finger to the left nostril,
Pause.
Now release your thumb and breathe out through the right nostril.
The bottom of the exhale,
Pause.
And breathe in through the right nostril.
Place your thumb,
Pause,
And release your other fingers,
Exhale through the left.
Pause.
That completes one round.
Let's keep going.
Breathe in left.
Place your fingers and pause.
Release your thumb and exhale through the right.
Pause.
Breathe in right.
Place your thumb,
Pause.
Breathe out left.
Breathe in left.
Place your fingers to your left nostril and pause.
Release the thumb,
Breathe out right.
Pause.
Breathe in right.
Pause.
Breathe out left.
Breathe in left.
Breathe out right.
Breathe in right.
Breathe out left.
Now that you have the pattern,
Keep going on your own for a few rounds.
If it is helpful,
Visualize the breath moving up the left side from the root to the crown as you inhale through the left nostril.
And then down the right side as you exhale.
Exhaling up the right side root to crown and exhaling down the left.
Keep going.
You're doing great.
Now to conclude your Nadi Shodhana Pranayama practice,
Finish with the next exhale through the left nostril.
When you exhale through the left nostril,
You may release your right hand down to your right leg.
Take a full breath in through both nostrils and a full breath out.
Again breathing in and out.
Once more,
Breathe in and out.
Now as you allow your breath to return to normal,
Notice your state of mind.
How are you feeling?
What sensations are present now?
Take a moment of quiet observation.
Then gently open your eyes,
Still keeping the awareness internalized somewhat.
When you feel ready,
Begin to move again.
Prepare to move on with the rest of your day.
Centered,
Balanced,
And focused.
