Nadi Shodhana pranayama is a SANSKRIT word that means Nadi means pulse, and Shodhana means cleaning. That means Alternate Nostril and Breathing Exercises in English. In this pose, one nostril holds the breath and then breathes out through another. These Nadies are subtle energy channels in the human body. NadiShodhan Pranayam is a process of breathing that helps to cleanse this energy system and operate smoothly and thus calm the mind. This is also known as Anulom Vilom Pranayama.
Proper sit in any comfortable meditative pose. Straight the spine and back. closed your eyes. Keep the focus on your breathing. then look at the tie of the nose and place the right side hand should on the right side knee and the left hand should on the left knee. close the right nostril with the thumb. Breathe in through the left nostril counting up to five. After five counts of breath release the pressure of the thumb from the right nostril and press the left nostril with the ring finger, blocking the flow of air. breathe out through the right nostril counting up to 5 keeping the respiration rate slow, deep and silent. Breathe in through the right nostril counting up to 5 times. Breathe out through the left side nostril counting up to 5 times, keeping the respiration rate slow, deep and silent. Perform 5 rounds for the practices.
Benefits of Nadi Shodhan Pranayama:
There are the most important health benefits of Nadi Shodhan Pranayama are,
1. Nadi Shodhan Pranayama makes the digestive system strong.
2. This Pranayama is very beneficial for relieving anxiety and stress of the mind.
3. This Pranayama may reduce High blood pressure and Hypertension.
4. This Pranayama is helpful in reducing weight.
5. Nadi Shodhan Pranayama removed blockage in the heart. and may help to make a healthy heart.
6. This Pranayama relieved the migraine pain.
7. Nadi Shodhan Pranayama is the best for the reduce constipation or acidity.
8. Nadi Shodhan Pranayama is very useful for asthma patients.
9. Nadi Shodhan Pranayama is also beneficial for reducing allergies.
10. This Pranayama helps to increase concentrations.
Step by step Nadi Sodhana Pranayama yoga:
1. Follow the technique Surya Bhedana Pranayama. (Step 1)
2. Empty the lungs completely through the right nose hole. Control the aperture of the right nose hole with the inner side of the right thumb, away from the nail.
3. Now inhale slowly, steadily and deeply through the right nose hole, controlling the aperture with the tip of the right thumb near the nail. Fill the lungs to the brim (puraka). During this inhalation the left nose hole is completely blocked by the ring and little fingers.
4. After full inhalation, block the right nose hole completely with the pressure of the thumb and release the pressure of the ring and little fingers on the left nose hole. Readjust them on the outer edge of the left nose hole and keep it parallel to the septum. Exhale slowly, steadily and
deeply through the left nose hole. Empty the lungs completely. The pressure should be exerted from the inner sides of the tips of the ring and little fingers (away from the nails) (rechaka).
5. After full outbreath through the left nose hole, change the pressure on it by correcting the fingers. In the changed position, the tips of the ring and little fingers nearer the nails exercise the pressure.
6. Now gulp through the left nose hole slowly filling the lungs to the brim (puraka).
7. After full inihalation through the left nose hole, block it and exhale through the right nose hole, adjusting the pressure of the right thumb on the right nose hole as stated in para. 2 above (rechaka).
8. This completes one cycle of Nadi Sodhana Pranayama. Here the rhythm of breathing is as follows :
(a) Exhale through the right nose hole.
(b) Inhale through the right nose hole.
(c) Exhale through the left nose hole.
(d) Inhale through the left nose hole.
(e) Exhale through the right nose hole.
(f) Inhale through the right nose hole.
(g) Exhale through the left nose hole.
(h) Inhale through the left nose hole.
(i) Exhale through the right nose hole.
(j) Inhale through the right nose hole and so on.
Stage (a) above is the preparatory one. The first real Nadi Sodhana Pranayama cycle starts at stage (b) and ends at stage (e). The second cycle starts at stage (f) and ends at stage (i). Stage (j) is the safety measure to be observed after the completion of the cycles in order to prevent gasping, breathlessness and strain on the heart.
9. Do 8 to 10 sequences at a stretch as defined above. This could take 6 or 8 minutes.
10. Gulp and outbreath from each side should take the same time. In the beginning the period will be unequal. Persist until equivalence is achieved.
11. After achieving mastery over the equal duration and precision over inhalation and exhalation on either side an attempt may be made to retain breath Cantara kumbhaka) after inhaling.
12. This precision is only achieved after long practice.
13. Retaining should not disturb the beat and equivalence of breathing and outbreath. If either are disturbed restrict the period of hold the breath on alternate sequences.
14. During retention after inhalation practise Mula Bandha
15. Do not attempt to hold the breath after exhalation (bahya kumbhaka, Step 2) until you have mastered retention after inhalation Cantara kumbhaka). Then during bahya kumbhaka practise Ujjiyana (Steps 3, 4) .
16. Retention and the lengthening of inhalation and exhalation should only be attempted with the help and under the guidance of an experienced Guru.
17. Always conclude by lying down in Savasana. (Step 5)