The mother of all Pranayama ~ Alternate Nostril Breathing - 'Nadi Shodhana'
A beautiful breathing technique that helps keep the mind calm, happy and peaceful. A few minutes of Nadi Shodhana Pranayama in a day is best to de-stress the mind and release accumulated tension and fatigue. The breathing technique is named Nadi Shodhana, as it helps clear out blocked energy channels in the body, which in turn calms the mind and the nervous system, whilst balancing its masculine and feminine aspects. (nadi = subtle energy channel; shodhan = cleaning, purification; pranayama = breathing technique). Nadi Shodhana helps relax the mind and prepares it to enter a meditative state. So, it's a great lead in to sitting in a meditation after doing a few rounds of Nadi Shodhana - I recommend 3-5 mins, then sit for at least 5-10 mins in mindfulness afterwards, extend to 15mins after a week or so. It's so easy to do and such a beautiful practice to incorporate into your day on a regular basis, benefits are endless, listed below.
Have you joined the 'Breathe in '21 Day Challenge' yet? Throughout the 21 days just 10mins per day exploring a variety of breathing techniques. On Day 5 and 6 we explore two unique versions of Nadi Shodhana, perfect for beginners. The first 7 Days are FREE to join the Monthly Membership, you can cancel at any time. Use coupon code Yoga25 to get 25% off your first month $21.75/mo.
Benefits of Nadi Shodhana
Infuses the body with oxygen
Clears and releases toxins
Reduces stress and anxiety
Calms and rejuvenates the nervous system
Brings the mind into the present moment
Helps to balance hormones (pituitary gland)
Works therapeutically with cardiovascular system and heart conditions, balances heart rate
Supports clear and balanced respiratory channels and sinuses
Helps to alleviate respiratory allergies that cause hay fever, sneezing, or wheezing
Balances solar and lunar, masculine and feminine energies, Yin and Yang
Fosters mental clarity and an alert mind
Enhances the ability to concentrate
Brings balance to the left (logical, analytical) and right (creative, emotional) hemispheres of the brain
Connects us with two of the three primary Nadis - Ida and Pingala, spiralling Prana (life force) from base Chakra to third eye. When these two Nadis are purified and flowing Sushumna Nadi (Kundalini) is released from base to crown, aligning all 7 Chakras.
How to do Nadi Shodhana
Sit comfortably with your spine tall, chin slightly tucked and shoulders relaxed.
Place your left hand on the left knee, palms open to the sky or in Jnana Mudra (thumb and index finger gently touching at the tips).
You can use Nasikagra Mudra (main pic) by place the tip of the index finger and middle finger of the right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril. Or a simpler version Nasara Mudra (pic below). Or the alternate hands in Jnana Mudra on knees - as per Day 6 on Breathe in '21 Day Challenge - this option is really subtle and in my opinion even more effective and less distractive to face and breath flow, less likely to get tired right arm.
Press your thumb down on the right nostril and breathe out gently through the left nostril.
Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right.
Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhana. Continue inhaling and exhaling from alternate nostrils.
Complete 9 such rounds alternately breathing through each nostril. After every exhalation, remember to breathe in from the same nostril from which you exhaled - like an upside down V pattern with the breath. Keep your eyes closed throughout and continue taking long, deep, smooth breaths without any force or effort.
Caution: Whilst this breathing practice is perfect for all and has no contraindications, it is best not to be performed with Kumbhaka (an advanced practice with pauses between breaths) if you are with Heart Condition, High Blood Pressure or Peptic Ulcer.
Links to online practices where you can explore Nadi Shodhana with me:
You could add the below short breath works to the end of any movement based class to complete your practice with Pranayama and Meditation;
Days 5, 6 and 16 of Breathe in '21 Day Challenge
These practices are complete and include Asana, Pranayama and Meditation;
