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Nadi Shodhana Pranayama: Alternate Nostril Breathing
Nadi Shodhana Pranayama is a purifying pranayama that alternates the blockage of each nostril to channel air in a concentrated flow. It balances the nadis (channels of energy in the body), activating and harmonising the left and right hemispheres of the brain to ease stress and anxiety. Follow the process step by step, as given below to reap maximum benefits.
- Sit in a comfortable cross-legged position such as Sukhasana (Easy Pose).
- Close the right nostril with your right thumb.
- Inhale deeply through the left nostril.
- Close the left nostril with the ring finger of your right hand as you release the right nostril.
- Exhale slowly through your right nostril.
- Keeping the left nostril closed, inhale deeply through your right nostril.
- Seal the right nostril again with your thumb, then release the left nostril.
- Exhale out of the left nostril. You should now be in the original position, with the thumb sealing the right nostril.
- Repeat the process ten times, gradually increasing the number of repetitions.
- Once you gain full breath control during Nadi Shodhana pranayama, begin to hold your breath for a moment at the top and bottom of each inhale/exhale cycle. Never strain; let this next stage develop gradually.
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Pranayama: Steps to Ujjayi Pranayama. Best time to practice. Postures. Who Should not Do Pranayama?
The detailed report is compiled using the proprietary research notes that I have written over last two decades.