Procedure and benefits of Nadi shodhan Pranayama

 

Procedure of Nadi shodhan pranayama

My dear friends, Nadi Shodhan Pranayama is a yogic breathing technique that involves the alternate breathing through the nostrils to balance the two energy channels (Ida and Pingala) in the body. 

Here's a step-by-step guide to performing Nadi Shodhan Pranayama--

Preparation

1. Sit comfortably with your back straight, on a mat or a cushion on the floor.

2. Close your eyes and relax your body.

3. Place your right hand in the Gyan mudra (touching the tip of the thumb and the index finger together) and place your left hand on your left knee.

4. Take a few deep breaths to relax and calm your mind.

Procedure

1. Right Nostril Breathing (Sun Side)

 Close your right nostril with your thumb and inhale deeply through your left nostril. Fill your lungs with air.

2. Switch Nostrils

Close your left nostril with your pinky and ring fingers, and open your right nostril with your thumb. Exhale slowly through your right nostril.

3. Left Nostril Breathing (Moon Side)

 Close your right nostril with your thumb and inhale deeply through your left nostril again.

4. Switch Nostrils

Close your left nostril with your pinky and ring fingers, and open your right nostril with your thumb. Exhale slowly through your right nostril again.

5. Repeat

Continue breathing in and out through the alternate nostrils, without pausing between the exhalations and inhalations.

Tips

* Start with short practice sessions (5-10 minutes) and gradually increase the duration as you get comfortable with the technique.

 Focus on the flow of breath and try to maintain a steady rhythm.

* If you experience dizziness or discomfort, slow down your breathing or come out of the practice.

* Practice Nadi Shodhan Pranayama regularly to balance the energy channels and promote relaxation, calmness, and mental clarity.

Counting

You can count the breaths in the following pattern--

Inhale through the left nostril: 4 counts

Hold the breath: 4 counts

Exhale through the right nostril: 4 counts

Hold the breath: 4 counts

Inhale through the right nostril: 4 counts

Hold the breath: 4 counts

Exhale through the left nostril: 4 counts

Continue counting in this pattern, alternating the nostrils and holding the breath in between.

Benefits of Nadi shodhan Pranayam

Nadi Shodhan Pranayam, also known as Alternate Nostril Breathing, is a powerful yogic technique that offers numerous benefits for the body, mind, and spirit. 

Here are some of the benefits of practicing Nadi Shodhan Pranayam--

Physical Benefits

1. Balances the nervous system

Nadi Shodhan Pranayam helps to balance the left and right hemispheres of the brain, leading to a sense of equilibrium in the nervous system.

2. Reduces stress and anxiety

The practice has a calming effect on the body, reducing stress and anxiety by regulating the nervous system.

3. Improves respiratory function

 Regular practice of Nadi Shodhan Pranayam can improve lung capacity and overall respiratory function.

4. Relieves insomnia

The practice can help regulate sleep patterns and improve the quality of sleep.

Mental and Emotional Benefits

1. Cultivates focus and concentration

 Nadi Shodhan Pranayam helps to quiet the mind, promoting focus, concentration, and mental clarity.

2. Reduces mental fogginess

 The practice can help to clear mental fog, leading to improved memory, attention, and cognitive function.

3. Eases emotional turmoil

Nadi Shodhan Pranayam can help to calm emotional imbalances, promoting emotional stability and well-being.

4. Enhances self-awareness

 The practice promotes self-awareness, helping to identify and understand one's emotions, thoughts, and patterns.

Spiritual Benefits

1. Prepares the mind for meditation

 Nadi Shodhan Pranayam is often practiced before meditation to quiet the mind and prepare it for spiritual practices.

2. Cultivates inner calm

 Regular practice of Nadi Shodhan Pranayam can lead to a sense of inner peace and calm, fostering spiritual growth and well-being.

3. Facilitates spiritual self-discovery

The practice can help to reveal one's true nature, promoting spiritual self-awareness and understanding.

4. Balances the energy in the body

 Nadi Shodhan Pranayam can help to balance the flow of energy in the body, leading to a sense of inner harmony and balance.

Additional Benefits

1. Enhances overall health

Nadi Shodhan Pranayam can help to prevent diseases and improve overall health by strengthening the immune system.

2. Improves balance and coordination

 The practice can help to improve balance, flexibility, and coordination by stimulating the brain and nervous system.

3. Reduces facial tension

Regular practice of Nadi Shodhan Pranayam can help to reduce facial tension and promote a more relaxed expression.

Remember to practice Nadi Shodhan Pranayam under the guidance of a qualified yoga teacher or instructor to get the most benefits and to ensure that the technique is practiced correctly.

Precautions in Nadi shodhan Pranayam

Nadi Shodhan Pranayama is a breathing technique that is part of the Hatha Yoga tradition. While generally considered safe when practiced correctly, there are some precautions to be aware of--

1. People with High Blood Pressure

 This pranayama is not recommended for individuals with high blood pressure, as it can increase pressure in the blood vessels.

2. Heart Conditions

Individuals with heart conditions, such as angina, heart failure, or recent heart attack, should avoid this pranayama.

3. Pregnancy

Pregnant women, especially in the first trimester, should avoid deep breathing exercises like Nadi Shodhan Pranayama.

4. Epilepsy

 People with epilepsy should avoid this pranayama as it can lower blood pressure and cause seizures.

5. Glaucoma

Those with glaucoma should avoid this pranayama as it can increase pressure in the eyes.

6. Nose or Sinus Issues

 Individuals with chronic sinusitis or nasal congestion may find it difficult to perform this pranayama.

7. Breathing Disorders

Those with breathing disorders such as asthma should avoid this pranayama.

8. Caffeine and Nicotine

 Avoid consuming caffeie and nicotine before practicing Nadi Shodhan Pranayama, as they can increase heart rate and blood pressure.

9. Practice Under a Guru

 It's recommended to practice Nadi Shodhan Pranayama under the guidance of an experienced yoga teacher or guru.