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

Nadi Shodhana, also known as alternate nostril breathing, is a powerful pranayama technique that balances the left and right hemispheres of the brain, calming the nervous system and promoting overall well-being. This step-by-step guide will help you practice Nadi Shodhana safely and effectively.

Preparation

1. Find a Comfortable Seat: Sit in a comfortable meditative posture, such as Sukhasana (easy pose) or Padmasana (lotus pose). If sitting on the floor is uncomfortable, you can sit in a chair with your feet flat on the ground.
2. Maintain a Straight Spine: Keep your spine straight, neck aligned with your spine, and shoulders relaxed. This allows for optimal breath flow.
3. Relax Your Body: Close your eyes and take a few deep breaths to relax your body and mind. Release any tension you may be holding.

Technique

1. Hand Position (Nasika Mudra): Use your right hand to form Nasika Mudra. Fold your index and middle fingers towards the palm. Your thumb will control the right nostril, and your ring and little fingers will control the left nostril. The left hand can rest comfortably on your lap in Jnana Mudra (thumb and index finger touching).
2. Close the Right Nostril: Use your right thumb to gently close your right nostril.
3. Inhale Through the Left Nostril: Inhale slowly, deeply, and smoothly through your left nostril.
4. Close the Left Nostril and Open the Right Nostril: Once you've completed the inhalation, close your left nostril with your ring and little fingers. Release your thumb from the right nostril and exhale slowly through the right nostril.
5. Inhale Through the Right Nostril: Now, inhale slowly, deeply, and smoothly through your right nostril.
6. Close the Right Nostril and Open the Left Nostril: Close your right nostril with your thumb. Release your ring and little fingers from the left nostril and exhale slowly through the left nostril.
7. Repeat the Cycle: This completes one cycle of Nadi Shodhana. Continue alternating nostrils, inhaling through one nostril and exhaling through the other, for 5-10 minutes.
8. End the Practice: Conclude the practice by exhaling through the left nostril.

Tips for Beginners

• Focus on Smoothness: The breath should be smooth, even, and controlled. Avoid forcing the breath.
• Maintain Awareness: Pay attention to the sensation of the breath as it enters and exits your nostrils.
• Start Slowly: Begin with a shorter duration, such as 5 minutes, and gradually increase the time as you become more comfortable.
• Listen to Your Body: If you feel any discomfort or dizziness, stop the practice and rest.

Benefits

Nadi Shodhana offers a multitude of benefits, including:

• Calming the nervous system
• Reducing stress and anxiety
• Balancing the left and right hemispheres of the brain
• Improving focus and concentration
• Cleansing the energy channels (nadis)
• Promoting overall well-being

Contraindications

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

• If you have a cold, flu, or nasal congestion, avoid practicing Nadi Shodhana until you recover.
• If you have any respiratory conditions, such as asthma or bronchitis, consult with a qualified yoga instructor before practicing.
• Pregnant women should consult with their doctor before practicing.

Sample Table