Nadi Shodhana Pranayama: Procedure, Steps, Benefits, Precautions & More
Nadi Shodhan Pranayama
Alternate Nostril breathing is known as Nadi Shodana Pranayama. Nadi is a Sanskrit word meaning ‘Channel’ or ‘Flow’ and Shodhana means ‘Purification’. Simply, Nadi Shodhana practice is performed to purify the energy channels of the mind-body.
According to the Nadis science from ancient yogic books, Nadis are the channels that are responsible for storing the pranas in the body. There are approximately 72000 Nadis out of which there are three major nadis in the body, which are Ida (moon) Pingla (sun), and Shusumana.
Ida: Ida nadi is related to the moon’s energy and is responsible for the moon’s energy circulation to the body. This Nadi plays a major role in soft and mental activities. all emotional and cognitive activities come under this Nadi.
Pingla: Pingla nadi is related to sun energy in the body and is responsible for the sun energy circulation in the body. This Nadi plays a major role in all kinds of physical activities and all hard activities in the body.
Shusumana: Shusumana Nadi is the third major nadi which lies in between Ida, and Pingla Nadis. Generally, Shusumana nadi is only activated if you work on its activation. The main function of this Nadi is to maintain balance in both the nadi. This Nadi only gets activated when both the main Nadi, Ida, and Pingla are balanced. According to the scriptures, when Shusumna Nadi gets activated all the impurities (vikaras) get rid of the body and mind, and one comes to know his or her higher self (complete knowledge).
Nadi Shodana is a pranayama breathing technique that helps to purify the mind and body through its purification.
How to do it?
Nadi Shodhan is practiced on an empty stomach preferably in the early morning. To begin with, choose a comfortable sitting posture with your spine straight and shoulders rolled back and down. Bring your head, neck, and spine in one line and begin by focusing on your breath.
Connect with your breath through deep inhalation and exhalation. A full round of Yogic breathing helps to activate the body in the morning.
Fold the Index and middle finger inwards towards the right-hand thumb while the other two rest together in Vishnu Mudra. With your right thumb, you can close the right nostril when you inhale from the left while exhaling from the right close the left nostril with the index and middle finger.
In the practice of Alternate breathing, we will inhale from the left nostril and exhale from the right nostril while maintaining Vishnu Mudra. After which we will inhale from the right and exhale from the left.
When we begin with inhalation from the left nostril and exhale at the left, it makes one set.
Repeat the same set for a couple of rounds making it a wholesome 10-15 minutes of practice
Benefits
The Physical benefits of Nadi Shodhan pranayama are related to the functions of the Nervous system. The somatic practice of Yoga helps to rewire the brain to release old behavioral patterns and build new ones. The ‘alternate nostril’ breathing helps the brain’s left and right hemispheres to re-collaborate.
- Increases the amount of Oxygen within the body
- Purifies the body by excreting toxins
- Helps to rejuvenate the Nervous System
- It helps to balance hormones
- Improves the function of the respiratory system
- Helps to balance the masculine and feminine energies within the body
- Promotes mental clarity and cognitive function
- It brings balance to the right and left hemispheres of the brain
Common mistakes and How to improve
The common misconception about the practice of Nadi Shodhana is that it is limited to Anulom Vilom (alternate nostril breathing). When in reality the practice of Nadi shodan moves one step advance towards Kumbhak (which means retention of breath).
The first thing to remember is Nadi Shodhan is practiced on an empty stomach.
Nadi Shodhan is heating pranayama, hence it should be practiced carefully for beginners. Anulom Vilom is the first stage of Nadi Shodhan where there is no breath retension. Whereas, in reality, locking Kumbhak is the ultimate practice in Pranayama.
Now, the technique of holding the breath is different. It can be internal or external. This breath retention is a powerful technique to help expand the energy within the body. Practicing without guidance can lead to long-term internal damage to the physical body.
Conclusion
Nadi Shodhan is a powerful practice of Pranayama that not only helps to relieve anxiety but also promotes a healthy nervous system. The only thing to be mindful of is the different levels of Nadi Shodhan and that one should always start from the beginning.
FAQs
Does Nadi Shodana help to calm the Nervous system?
Nadi Shodhana is a practice that helps purify the impurities of the blood and promotes a healthy flow of blood circulation.
Can you practice Nadi shodhana while being pregnanat?
Women in can practice Nadi Shodhan at its beginner’s level stage daily if they are regular practitioners. For women who have never practiced pranayama earlier but wish to embark on the holistic journey of Yoga can practice moderately every other day.
How many sets should be there for beginners?
A beginner can begin with a ratio of 1:1, which means, inhale with one breath and exhale with one breath. This will be the beginner’s level of alternate breathing practice. If an individual wants to add retention practice to it, then gradually the ratio can be 1:1:1, which means inhalation with one breath, retention of breath, and exhalation with one breath.
What is the variation for someone who cannot sit on the ground for this practice?
The ideal goal of any of the practices of pranayama is to have a straight spine. An upright posture helps an individual to stay aware throughout the practice. If someone cannot sit on the ground for the practice, they use a bolster (big round cushion) or an elevation of a chair is acceptable.
Can you practice it daily?
Yes, Nadi Shodhan can be practiced daily with a moderate increase of ration during the practice.
