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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. |
