Nadi Shodhana Pranayama: A Step-by-Step Guide to Alternate Nostril Breathing

Nadi Shodhana Pranayama, also known as alternate nostril breathing, is a powerful breathing technique in yoga that helps to calm the mind, balance the nervous system, and purify the energy channels (nadis) in the body. This practice can reduce stress, anxiety, and improve focus. Here's a detailed guide on how to perform it correctly:

Benefits of Nadi Shodhana

• Calms the mind and reduces stress
• Balances the left and right hemispheres of the brain
• Purifies the nadis (energy channels)
• Improves concentration and focus
• Reduces anxiety and promotes relaxation
• Lowers blood pressure
• Improves respiratory function

Step-by-Step Instructions

1. Preparation: Sit comfortably in a cross-legged position (Sukhasana or Easy Pose) or in a chair with your spine straight. Keep your eyes closed gently.
2. Hand Position (Nasika Mudra): Bring your right hand towards your nose. Fold the index and middle fingers towards the palm. The thumb and ring finger will be used to close the nostrils. Your left hand can rest on your left knee in Gyan Mudra (tip of the index finger touching the tip of the thumb).
3. Exhale Completely: Gently close your right nostril with your right thumb and exhale completely through your left nostril.
4. Inhale Through Left Nostril: Now, inhale slowly and deeply through your left nostril, filling your lungs completely.
5. Close Left Nostril and Exhale Through Right: Close your left nostril with your ring finger and release your thumb from the right nostril. Exhale slowly and completely through your right nostril.
6. Inhale Through Right Nostril: Inhale slowly and deeply through your right nostril.
7. Close Right Nostril and Exhale Through Left: Close your right nostril with your thumb and release your ring finger from the left nostril. Exhale slowly and completely through your left nostril.
8. Repeat: This completes one round. Continue this cycle for 5-10 minutes, maintaining a smooth and even breath.
9. Ending the Practice: End the practice by exhaling through the left nostril. Observe the calmness and stillness of your mind.

Tips for Beginners

• Start with a shorter duration, such as 5 minutes, and gradually increase the time as you become more comfortable.
• Focus on maintaining a smooth and even breath throughout the practice.
• If you experience any discomfort or dizziness, stop the practice and rest.
• Ensure your spine is straight to facilitate the flow of energy.
• Practice in a quiet and well-ventilated space.

Contraindications

While Nadi Shodhana is generally safe, it's important to be aware of certain contraindications:

• If you have a cold, flu, or nasal congestion, avoid practicing until you recover.
• If you have any respiratory problems, consult with a healthcare professional before starting.
• Avoid practicing immediately after a heavy meal.

Modifications

Ratio:You can adjust the ratio of inhalation, retention (holding the breath), and exhalation as you become more experienced.A common starting ratio is 1:1:1, where the duration of inhalation, retention, and exhalation are equal. Gradually, you can increase the exhalation to twice the duration of the inhalation (1:1:2).

By practicing Nadi Shodhana Pranayama regularly, you can experience a greater sense of calm, balance, and well-being.