Nadi Shodhana Pranayama
Nadi Shodhan Pranayama (नाड़ी शोधन) is a term from Sanskrit that means “purification of the nadis” in English. In the context of yogic philosophy, nadis are the subtle channels through which prana, or life energy, circulates within the body. It is believed that there are around 72,000 nadis present in humans, with three main ones being:
1. Ida Nadi: Associated with the cooling lunar energy and linked to the left nostril.
2. Pingala Nadi: Linked to the warming solar energy and associated with the right nostril.
3. Sushumna Nadi: The central pathway that runs along the spine, symbolizing balance and spiritual energy.
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The term “Shodhan” signifies cleansing or purification. Therefore, Nadi Shodhan Pranayama refers to the practice aimed at purifying these energy pathways to facilitate the unobstructed flow of prana, thereby fostering equilibrium and harmony within both mind and body.
This method is often referred to as alternate nostril breathing’, where practitioners systematically breathe through one nostril at a time. This technique aids in soothing the nervous system, alleviating stress, and improving mental clarity while harmonizing the ida and pingala nadis. It serves as a fundamental practice in pranayama, helping individuals prepare for deeper meditative experiences.
Nadi shodhan pranayama – cleansing or purification
Pranayama is a compound word which constitutes of the two words Prana and Ayama. Where prana stands for vital energy, Ayama for extension. Pranayama means to extend the vital energy. The practice of Pranayama can be taken up safely and profitably only as a part of the full yogic discipline and when adequately prepared of other accessories of yoga such as Yama – Niyama and Asana. The yogic practitioner must understand its rationale and limit to which one can go with safety in the manipulation of breathing for the sake of promoting physical and mental health.
Deep breathing has nothing to do with Pranayama and may be practiced as an exercise for promoting health to any reasonable extent. Its beneficial effects depend chiefly upon the increased intake of oxygen and a somewhat greater influx of prana into the body. As it does not affect the Pranic currents in the body its practice is not attended by any risks.
Breathing alternately through the two nostrils begins at once to affect the Pranic currents to a certain extent and tends to remove the congestion from the channels in which Prana flows normally. When we breathe normally the pranic currents follow their natural course.
This is how breathing alternately through the two nostrils may be supposed to clean the pranic channels or to ‘purify the Nadis ‘. This purification of the nadis is a preparatory practice and all those who intended to practice pranyama. The practice of pranayama helps to maintain perfect health and results in tranquility
How to do Nadi Shodhan pranayama?
Concentrate for about 5 minutes on normal relaxed breathing. Raise the hand into Pranayama Mudra. Mentally count with the breath.
With the thumb close the right nostril and inhale for a count of 4 through the left nostril
Preparation: Find a comfortable seated position, such as Sukhasana or Padmasana, with your legs crossed. Ensure your spine is straight, shoulders are relaxed, and place your hands on your knees. Gently close your eyes and take several deep breaths to calm both your mind and body.
Nadi Shodhan pranayama Technique:
Hand Position (Nasagra Mudra):
Begin with your right hand by folding the index and middle fingers toward your palm, while keeping the thumb, ring finger, and little finger extended.
1. Close the Right Nostril:
Use your thumb to gently block your right nostril.
2. Inhale Through the Left Nostril:
Take a slow, deep breath in through your left nostril.
3. Close the Left Nostril:
With your ring finger, close off your left nostril.
4. Exhale Through the Right Nostril:
Release your thumb and exhale completely through your right nostril.
5. Inhale Through the Right Nostril:
Take a deep breath in through your right nostril.
6. Exhale Through the Left Nostril:
Block your right nostril and exhale through your left nostril.
This sequence constitutes one round.
Practice 5 rounds and then concentrate again on normal relaxed breathing. After some time repeat the exercise beginning with the inhalation through the right nostril. Perform 5 rounds.
Mentally count with the breath.
Practice 5 rounds and then concentrate again on normal relaxed breathing. After some time repeat the exercise beginning with the inhalation through the right nostril.
Nadi Shodhana Pranayama Benefits – Alternate Nostril Breathing –
Alternate Nostril Breathing, or Nadi Shodhan Pranayama, is a powerful yoga technique with many benefits for your body, mind, and emotions.
- Reduces Stress and Anxiety: This practice activates the parasympathetic nervous system, helping you relax and calm your mind, which lowers stress and anxiety.
- Balances Energy Channels: It aligns the ida (cooling) and pingala (heating) energy pathways, restoring balance between the brain’s left and right sides and creating inner peace.
- Improves Focus and Clarity: More oxygen flows to the brain, enhancing focus and mental sharpness, which is great for students and professionals.
- Strengthens Lung Function: Regular practice improves lung capacity and encourages better breathing habits.
- Builds Emotional Strength: It helps manage emotions, reduces irritability, and promotes a calm mindset.
- Supports Overall Health: By improving oxygen exchange and blood circulation, it boosts overall health, energy, and immune function.
- Prepares for Meditation: This technique gets your mind and body ready for deeper meditation and greater self-awareness.
- Nadi Shodhana purifies the blood and respiratory system. The deeper breathing enriches the blood with oxygen.
- This Pranayama strengthens the respiratory system and balances the nervous system.
- It helps to relieve nervousness and headaches.
- Nadi Shodhana purifies the blood and respiratory system.
- This Pranayama strengthens the respiratory system and balances the nervous system.
Spending just 5–10 minutes on Alternate Nostril Breathing each day can greatly improve your physical health and mental well-being.
How to Do Nadi Shodhan Pranayama Video
FAQ Nadi Shodhana Pranayama – alternate nostril breathing yoga:
Which nostril is Moon?
left nostril.
When should we avoid nadi shodhan pranayama?
Nadi Shodhana need to not be exercised while struggling with cold, influenza or high temperature. Visualisations you can use: think of the air passing in/ up and also over passing the point where your ring finger is put between the eyebrows.
What are the benefits of nadi shodhan pranayama?
- Instills the body with oxygen.
- Removes and launches toxins.
- Decreases stress and anxiety as well as anxiety.
- Calms as well as invigorates the nervous system.
- Aids to stabilize hormonal agents.
- Supports well balanced and clear breathing networks.
- Assists to minimize breathing toxic irritants.
Is nostril breathing great for you?
Taking a breath with your nose helps your lungs be extra efficient in absorbing oxygen. It additionally activates the reduced part of the lungs when we are doing deep breathing exercises. Taking a breath via your nose also acts as a cardiovascular workout for your lungs to help them work from 80% to 100%.
Can you do Nadi Shodhana at night?
You can try doing 5 to 10 minutes of Nadi Shodhana prior to bed, or if you get up in the middle of the night. If you can not get back to rest, you can additionally try rising and doing a standing reflection.
Is nose breathing good for mind?
Enhance Lung and Brain Feature:
Breathing with your nose is a wonderful means to enhance lung and also brain feature. When you take a breath through your nose, you breathe much more slowly, enabling your lungs even more time to expand than when you take a breath with your mouth.
Which is healthier mouth or nose breathing?
In general, it’s much healthier to take a breath with your nose rather than your mouth. Because nose breathing is a lot more natural and also helps your body efficiently utilize the air you breathe in, that’s.
What is the difference between Nadi Shuddhi as well as nadi shodhana?
Whilst nadi shuddhi describes cleaning in itself, nadi shodhana is the name of the practice whereby the cleaning occurs.
