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Nadi Sodhana Pranayama | Yoga For Mental Health

Meditative - Jul - 2019 885 views
Nadi Sodhana Pranayama

What Is Nadi Sodhana Pranayama ?

Nadi is a cylindrical body part of the body like an vein for the passage of prana or energy. A nadi has three coats like an protected wire. The deepest coat is called sira, the middle coat dhamani and the entire body part as well as the outer coat  is called nadi. Sodhana meaning liberating or washing, so the object of Nadi Sodhana Pranayama is the purification of the nerves. A little obstacle in a water pipe can cut off the supply completely. Nadi Sodhana Pranayama details provided to you by YogaIQ.


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)


Benefit Of Nadi Sodhana Pranayama Yoga

Nadi Sodhana Pranayama is excellent conscious technique to calm and center the mind. our mind has a propensity to keep be sorry or worshiping the past and getting worried about the future. Nadi Sodhana pranayama helps to bring the mind back to the present moment. Nadi Sodhana Pranayama works liberatingly for most problems. Nadi Sodhana Pranayama releases accrued stress in the mind and body effectually and helps to relax. Nadi Sodhana Pranayama helps complement the left and right hemispheres of the brain.Nadi Sodhna Pranayama is Yoga For Mental Health.Nadi Sodhana Pranayama helps filter and balance the nadis, thereby ensuring a smooth flow of pran (being live) through the body. Nadi Sodhana Pranayama maintains body temperature.


Images for Nadi Sodhana Pranayama steps

  • Nadi Sodhana Pranayama step 1
  • Nadi Sodhana Pranayama step 2
  • Nadi Sodhana Pranayama step 3
  • Nadi Sodhana Pranayama step 4
  • Nadi Sodhana Pranayama step 5