Nadi Shodana Pranayama
(Alternate nostril breathing)
This practice quietens the breath and balances the mind. It is important that you first get acquainted with your breath through the practice of Anapana Sati and also that you learn basic breath control through the practice of Sama Vritti and Visama Vritti pranayama.
Technique:
First fold the index and middle fingers of your right hand against the base of the thumb to make a claw with your hand, with the ring and little finger on one side, opposite the thumb on the other side.
Fit this claw on the nose just above the flare of the nostrils. Keep the fingers in contact with the nose at all time.
Now press the thumb against the nose, closing the right nostril and inhale through the left.
Then close the left nostril with the fingers, ease the pressure of the thumb and exhale through the right nostril.
Then inhale through the right nostril.
Then close the right nostril with the thumb and exhale through the left nostril.
This completes the first round. Inhale through the left nostril to start the second round.
Continue with 5 more rounds, and gradually build up to 12 rounds.
Useful tips:
- Keep the breathing long and smooth at all time.
- If the breathing gets strained or stressed, discontinues this practice and go back to Visama Vritti pranayama.
- Pay attention to the length of the breath.
- You can first practice by combining this technique with Sama Vritti pranayama (equal breath), and once you are comfortable with it, try combining it with Visama Vritti pranayama (uneven breath).
