Nadi Shodhana

DESCRIPTION

Nadi Shodhana, from the roots “nerve or energy channel” and “to purify” is often referred to as alternating nose breath. This practice can also be referred to as a kriya or cleansing technique. In nadi shodhana, alternate breathing through the left and right nostrils. Adding retention or kumbhaka can be practiced later on. This pranayama should be done in a sitting position. The blood receives a larger supply of oxygen than in normal breathing, so that one feels refreshed and the nerves are calmed and purified. The mind becomes still and lucid. This breath is said to purify the nadis in 3 months, according to the ancient adept Yogi Swatmarama.

HAND MUDRA

There are two ways of closing the nostrils. One is by using the thumb and third finer of the right hand with the middle fingers folded. The second, nasagra mudra, places the first and second fingers between the eyebrows at the root of the nose. The thumb is used to close the right nostril and the third finger is used to close the left.

After inhalation hold the two nostrils with the thumb, little and ring fingers not using the middle and index fingers, so long as the breath is retained.
-Gherand Samhita 5.53

TECHNIQUE

1. With the right hand thumb, close the right nostril and breathe in slowly and fully through the left nostril and out through the left nostril for 10 repetitions. Repeat with the opposite nostril.
2. Inhale through left nostril, then exhale through the right nostril. Repeat 10 times. Then switch, inhale through the right nostril, and exhale through the left nostril. Repeat 10 times.
3. Combine stages 1 and 2, inhale through the left nostril, exhale through the right, inhale through the right and exhale through the left. This is one round. Practice 5 to 10 rounds.

The time of one matra or count is very important.
Traditionally there are 4 ways to judge the time:

1. the time taken to circle the knee and snap the fingers,
2. the time taken to clap the hands three times,
3. the time taken for the breath to go in and out while in deep sleep,
4. the time taken to chant Om, ie one Om, two Om, three Om

-Hatha Yoga Pradipika

antaranga kumbhaka ~ retention after the inhale
bahiranga kumbhaka ~ retention after the exhale

NOTES AND CAUTION

1. Persons suffering from heart trouble or high blood pressure should never attempt to hold their breath (kumbhaka). They can practice nadi shodhana without retention with beneficial effects. Persons suffering from low blood pressure can do this pranayama with retention after inhalation (anatara kumbhaka) only, with beneficial effects.
2. If you find yourself gasping or becoming restless and exhausted, reduce the ratio and/or counting. Never strain or force the breath, release all tension from the practice.
3. Beginners may experience perspiration and shaking, tension in arm and leg muscles. Either continue and evaluate oneÐs lifestyle and diet, including asana and pranayama practice, or discontinue.
4. While practicing, insure the head and spine remain in an erect and centered position. If the right arm becomes tired, support the elbow in the left palm. When you have prolonged the duration of inhalation/exhalation and have full breath control, slowly add kumbhaka to the practice.

References: BKS Iyengar, Dr. Rammurti Mishra