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| Nadi Sushumna Pranayama |
Nadi shodhana (pronounced NAH-dee shoh-DAH-nah) or Alternate Nostril Breathing or Channel Clearing Breathing is a pranayama that balances ha/tha or male/female natures within oneself. It means “clearing the channels of circulation” and is sometimes known descriptively as alternate nostril breathing. Nadi means channel and refers to the energy pathways through which prana flows. Shodhana means cleansing -- so Nadi Shodhana means channel cleaning. Nadis are astral tubes made up of astral matter that carry Pranic currents. They can be seen by the astral eyes only. They are not the nerves. They are 72,000 in number. Ida, Pingala and Sushumna are the most important Nadis. Nadi shodhana balances the emotional and physical natures. When your emotions become overcharged then this breathing exercise brings it back to a balanced state. It induces calmness and tranquillity in several ways. It clears all the pranic passages of any blockages, due to the presence of toxins. It equalizes the flow of prana in the ida and pingala network of nadis. Nadi shodhana, or the sweet breath, is simple form of alternate nostril breathing suitable for beginning and advanced students. This pranayama exercise has a quieting effect and is very helpful in reducing mental turbulence associated with anxiety and insomnia.
TECHNIQUE
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| Nadi Sushumna Pranayama |
Sit in Padmasana or Siddhasana and then start Nadi Shodhana. There are several styles of performing Nadi Shodhana, all of which regulate the flow of air through your nasal passages. They differ according to how and when you alter the breathing pattern. The simplest procedure involves closing off alternate nostrils at the end of each inhalation. Inhale deeply, then close off the right nostril with your thumb, exhaling through the left. Smoothly inhale through the left nostril, and at the peak of the inflow, close off your left nostril with the third and fourth fingers of your right hand, exhaling through the right nostril. After full exhalation, inhale through the right nostril, again closing it off with your thumb at the peak of inhalation. Your breathing should be effortless with your mind simply witnessing the process. Continue performing Nadi Shodhana for the next few breaths, following this pattern: Inhaling through the left nostril, exhaling through the right, inhaling through the right nostril and again exhaling through the left. Hence one complete round of Nadi Shodhana comprises:
· Inhale through the left
· Exhale through the right
· Inhale through the right nostril
· Exhale through the left
Start by doing three rounds, adding one per week until you are doing seven rounds. Remember to keep your breathing slow, easy and full.
Alternate nostril breathing should not be practiced if you have a cold or if your nasal passages are blocked in any way. Forced breathing through the nose may lead to complications. In pranayama it is important to follow this rule: under no circumstances should anything be forced. If you use the nostrils for breath control they must be unobstructed. If they are not, you must practice some other pranayama.
BENEFITS
Nadi Shodhana has a relaxing effect on your mind and body. It can be useful to quiet your mind prior to beginning meditations or when your mind is racing while you are trying to sleep. By softening the breath through Nadi Shodhana, you invoke a state of calm and inner awareness.
You can perform Nadi Shodhana just about any time and any where. Try it as a mental warm-up before meditation to help calm the mind and put you in the mood. You can also do it as part of your centering before beginning an asana or posture routine. Also try it at times throughout the day. Nadi Shodhana helps control stress and anxiety. If you start to feel stressed out, 10 or so rounds will help calm you down. It also helps soothe anxiety caused by flying and other fearful or stressful situations.
You can perform Nadi Shodhana just about any time and any where. Try it as a mental warm-up before meditation to help calm the mind and put you in the mood. You can also do it as part of your centering before beginning an asana or posture routine. Also try it at times throughout the day. Nadi Shodhana helps control stress and anxiety. If you start to feel stressed out, 10 or so rounds will help calm you down. It also helps soothe anxiety caused by flying and other fearful or stressful situations.
The exercise produces optimum function to both sides of the brain: that is optimum creativity and optimum logical verbal activity. This also creates a more balanced person, since both halves of the brain are functioning property. The yogis consider this to be the best technique to calm the mind and the nervous system. Calms the mind, soothes anxiety and stress, balances left and right hemispheres and promotes clear thinking. The exercise produces optimum function to both sides of the brain: that is optimum creativity and optimum logical verbal activity. This also creates a more balanced person, since both halves of the brain are functioning property. The yogis consider this to be the best technique to calm the mind and the nervous system.
