Nadi Sodhana is a yogic breathing technique, also known as alternate nostril breathing. In this technique, the breath is regulated through alternating the inhalation and exhalation between the left and right nostrils, using the fingers to close one nostril at a time. This practice is believed to balance the flow of prana or life force energy in the body, calm the mind, and reduce stress and anxiety.
The word "nadi" refers to the energy channels or pathways through which prana flows, and "sodhana" means purification or cleansing. Thus, the practice of Nadi Sodhana is said to purify the nadis and enhance the flow of prana throughout the body.
Nadi Sodhana is commonly practiced in yoga and meditation, and is considered a foundational practice for promoting overall health and wellbeing. It can be practiced by people of all ages and levels of physical ability.
How To Practice Nadi Sodhana
Nadi Sodhana, also known as alternate nostril breathing, can be practiced with or without retention of breath, depending on one's comfort level and experience.
Nadi Sodhana - Without Retention
Sit in a comfortable position, either on the floor with your legs crossed or in a chair with your feet flat on the ground.
Bring your right hand up to your nose, with the index and middle fingers resting between your eyebrows.
Close your right nostril with your right thumb and inhale deeply through your left nostril.
Close your left nostril with your right ring finger and little finger and exhale through your right nostril.
Inhale through your right nostril, then close it with your thumb and exhale through your left nostril.
This completes one round. Continue for 5-10 rounds, focusing on slow, deep breaths and smooth transitions between inhaling and exhaling through each nostril.
It's important to note that while performing Nadi Sodhana, it's crucial to maintain a steady and even breath, taking deep inhales and exhales through each nostril.
Nadi Sodhana - With Retention
If you feel comfortable with breath retention, you can add the following steps to your practice. It's important to note that breath retention should only be practiced under the guidance of a qualified yoga teacher and if you have no medical conditions that contraindicate this practice.
After inhaling through the left nostril, hold the breath for a few seconds.
Close both nostrils with your fingers and hold the breath for a few seconds.
Exhale slowly through the right nostril.
After exhaling completely, hold the breath for a few seconds.
Inhale through the right nostril.
Close both nostrils with your fingers and hold the breath for a few seconds.
Exhale slowly through the left nostril.
After exhaling completely, hold the breath for a few seconds.
Then, repeat steps 1-8 for several rounds, gradually increasing the duration of breath retention as you feel comfortable.
Benefits
Calms the mind and reduces stress and anxiety
Improves focus and concentration
Regulates the breath and balances the nervous system
Increases lung capacity and oxygen supply to the body
Improves respiratory functions and clears the nasal passages
Balances the left and right hemispheres of the brain
Enhances overall well-being and vitality
Contraindications
People with high blood pressure should not retain the breath for too long
People with respiratory problems should be cautious and may need to modify the practice
Those with chronic health conditions should consult a healthcare provider before practicing
Pregnant women should avoid breath retention and practice the technique under the guidance of a qualified teacher
Chakras
Nadi Shodhana Pranayama primarily balances and activates the Anahata (Heart) chakra, but it also benefits the Ajna (Third Eye) and Sahasrara (Crown) chakras.
Doshas
Nadi Shodhana Pranayama helps balance all three doshas, but is especially beneficial for calming and balancing the Vata dosha.
Drishti
There is no specific drishti (gaze) associated with Nadi Shodhana Pranayama, but some teachers may recommend gazing at the tip of the nose or closing the eyes during the practice.
History of Nadi Sodhana
Nadi Sodhana, also known as "alternate nostril breathing," has been practiced in the ancient Indian system of yoga for thousands of years. Its origins can be traced back to the Hatha Yoga Pradipika, a text written in the 15th century that describes various yoga practices.
The practice of Nadi Sodhana was developed to help balance the flow of energy in the body and calm the mind. In yogic philosophy, it is believed that energy flows through channels called nadis, and Nadi Sodhana helps to clear and balance these channels. The practice is also believed to help harmonize the two hemispheres of the brain and improve overall health and well-being.
Comments