Nadi Shodhana Pranayama (alternate nostril breathing): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

Introduction of Nadi Shodhana Pranayama

Nadi = subtle energy channel; Shodhan = cleaning, purification; Pranayama = breathing technique.

Nadis are subtle energy channels in the human body that can get blocked due to various reasons. The Nadi Shodhan pranayama is a breathing technique that helps clear these blocked energy channels, thus calming the mind. This technique is also known as Anulom Vilom pranayama

Steps of Nadi Shodhana Pranayama

1. Sit comfortably with your spine erect and shoulders relaxed. Keep a gentle smile on your face.
2. Place your left hand on the left knee, and palms open to the sky or in Chin Mudra (thumb and index finger gently touching at the tips).
3. Place the tip of the index finger and middle finger of the right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril.
4. Press your thumb down on the right nostril and breathe out gently through the left nostril.
5. Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right.
6. Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhan pranayama. Continue inhaling and exhaling from alternate nostrils.
7. Complete 9 such rounds by alternately breathing through both the nostrils. After every exhalation, remember to breathe in from the same nostril from which you exhaled. Keep your eyes closed throughout and continue taking long, deep, smooth breaths without any force or effort

Benefits of Nadi Shodhana Pranayama

1. Excellent breathing technique to calm and center the mind.
2. Our mind has a tendency to keep regretting or glorifying the past and getting anxious about the future. Nadi Shodhan pranayama helps to bring the mind back to the present moment.
3. Works therapeutically for most circulatory and respiratory problems.
4. Releases accumulated stress in the mind and body effectively and helps to relax.
5. Helps harmonize the left and right hemispheres of the brain, which correlates to the logical and emotional sides of our personality.
6. Helps purify and balance the nadis – the subtle energy channels, thereby ensuring a smooth flow of prana (life force) through the body.
7. Maintains body temperature.

Precautions to be taken

• Do not force the breathing, and keep the flow gentle and natural. Do not breathe from the mouth or make any sound while breathing.
• Do not use the Ujjayi breath.
• Place the fingers very lightly on the forehead and nose. There is no need to apply any pressure.
• In case you feel dull and are yawning after practicing Nadi Shodhan pranayama, check the time you take to inhale and exhale. Your exhalation should be longer than inhalation

Reference

https://www.artofliving.org/in-en/yoga/breathing-techniques/alternate-nostril-breathing-nadi-shodhan

Frequently Asked Questions (FAQs)

What are Cause of Obstruction in the Nadis?

1. Nadis can get blocked on account of stress
2. Toxicity in the physical body also leads to blockage of nadis
3. Nadis can get blocked due to physical and mental trauma
4. Unhealthy lifestyle

What are the Reasons to Practice Nadi Shodhan Pranayama?

1. Nadi Shodhan pranayama helps relax the mind and prepares it to enter a meditative state.
2. Practicing it for just a few minutes every day helps keep the mind calm, happy and peaceful.
3. It helps in releasing accumulated tension and fatigue.

Who should not do nadi shodhana?

Nadi shodhan pranayama can be practiced by everyone. The pregnant ladies and ladies who wish to concieve can also practice nadi shodhan pranayama.

How nadi shodhana can be performed?

It is advantageous to practice 9 rounds of nadi shodhan pranayama or a minimum of 5 minutes. It is good to meditate after