Nadi Shodhana Pranayama

Starting Position

Sit in any Meditative Asana or a comfortable seated position, keeping the head and spine as straight as comfortable, preform Yogic Breath by allowing the belly to fill with air, continue inhaling allowing the chest to expand with air and continue to inhale allowing the collar bone to lift up. Practice for a few minutes then preform Nasagra Mudra or Vishnu Mudra with the right, the left hand is placed on the knee in Chin Mudra, Jnana Mudra, or any Hasta Mudra of choice or place the left hand in your lap with the palm facing up or down.

Practice - Variation 1

• Close the right nostril with the thumb and inhale through the left nostril.

• Inhale as deeply as possible utilizing the abdomen and chest to fill the lungs to the maximum.

• At the end of inhalation close the left nostril.

• Open the right nostril and exhale.

• The exhalation should be slow and the lungs emptied as much as possible.

• At the end of exhalation keep the right nostril open and then slowly inhale.

• After completing the full inhalation close the? right nostril.

• Open the left nostril and exhale.

Practice - Variation 2

Close the right nostril with the thumb.

Inhale mentaly counting 1 Om, 2 Om, 3 Om.

Close both nostrils and hold the breath counting 1 Om, 2 Om, 3 Om.  

Open the right nostril and exhale counting 1 Om, 2 Om, 3 Om.

Close both nostrils and hold the breath counting 1 Om, 2 Om, 3 Om.

Open the right nostril and then inhale counting 1 Om, 2 Om, 3 Om.

Close both nostrils and hold the breath counting 1 Om, 2 Om, 3 Om.

Open the left nostril and exhale counting 1 Om, 2 Om, 3 Om.

Duration

Practice a few more rounds in the same way maintaining awareness of the breath.

After a few rounds, count the time of each inhalation and exhalation.

Each inhalation and exhalation of counting should be approximately one second.

Try to keep the timing of the counting fixed, it is very easy to speed up the counting when one is short of breath.

Note

During the first variation, the breathing ratio is 1:1, meaning the inhale and exhale should be the same length.

During the second variation, the breathing ratio is 1:1:1:1, meaning the inhale, hold, exhale and hold should be the same length.

To keep the length the same, you can count 1 Om, 2 Om, 3 Om...

Awareness

While practicing bring your awareness to Ajna Chakra.

Precautions with Nadi Shodhana Pranayama

If you have high blood pressure or any heart related issue, do not preform the second variation.

Benefits of Nadi Shodhana Pranayama

Infuses the body with oxygen.

Reduces stress and anxiety. 

Removes toxins. 

Calms and rejuvenates the nervous system. 

Balances hormones.

Supports clear and balanced respiratory channels. 

Helps with respiratory allergies that cause hay fever, sneezing, or wheezing. 

Balances Solar and Lunar, Masculine and Feminine energies. 

Fosters mental clarity and an alert mind. 

Enhances Dharana meaning "concentration."

Brings balance to the left and right hemispheres of the brain.

This practice is also referred to as

Nadi Shodhana Kriya

Nadi Shodhana Pranayam

Nadi Shodhana

Alternate Nostril Breathing