Nadi Shodana is a powerful pranayama (breathing technique) used to balance our physical, mental and emotional energy,
First let’s look at the theory: The left nostril is connected with an energy channel called the Ida nadi, which is cooling and governs the right (intuitive) brain and the parasympathetic nervous system. In classical texts, this nadi is often refereed to as Chandra (the moon).
The right nostril is connected with another energy channel called the Pingala Nadi, which is heating and governs the left (logical) brain and the sympathetic nervous system and is often refereed to as Surya (the sun) in classical yoga texts.
These are the Yin and Yang aspect of our being, and their balance depends on many factors including the activities we engage in, the food we eat, our environment, etc.
Most of the time, one of the Nadi is dominant, and we’re breathing mostly through the corresponding nostril. The dominant nostril is called the swara, and the branch of yoga that deal with understanding and manipulating the dominant nadi is called Swara yoga. You can easily train yourself to be aware of what nadi is most active.
By alternatively breathing through both nostrils, we bring these two essential energies in balance within ourselves.
This makes Nadi Shodana a most useful practice as it is only when we are in balance that we can find within ourselves the peace, clarity and stillness that are the goal of yoga practice.
Technique:
- Sit comfortably and start by just observing your natural breath (Anapanasati).
- Notice the quality and the length of both the inhalation and the exhalation. Pay attention to the flow of the breath, and notice if the breath is flowing through one nostril more than the other.
After a few minutes of quiet observation, place your right hand on the nose, and start alternating the nostrils. - Then start to notice the length of your breath as you are practising. Once you are aware of the length of you breath, start controlling it, first to make the inhalation through the left nostril and the inhalation through the right nostril exactly the same length.
- Once you have mastered this stage, start to gradually slow down the flow of the out breath to extend the exhalation until it is twice the length of your natural inhalation (or, if this is too difficult, as long as you can make it. With regular practice it will become easier to extend the exhalation).
- Start with 6 rounds, and gradually build up to 12 or more.
- Once this step is easy, you can extend both the inhalation and the exhalation on a 1.2 ratio, or, if you are already working with Kumbacha with other pranayama, start introducing Kumbacha in your Nadi Shodana practice.
Useful tips:
• Keep the breathing smooth at all time.
• If the breathing gets strained or stressed, shorten the breath until it feels comfortable again.
• It is useful to count inwardly to check the length of the inhalation and exhalation.
• Pay attention to the quality of the breath.