Nadi Shodhana Pranayama – Nadi-shodhana refers to the purification of the nadis. Any kind of blockage in the nervous system of the body causes various types of physical disturbances. Pranayama has been described in many of our texts related to yoga like Shiva Samhita, Hatha Yoga Pradipika, Gherand Samhita etc.
Although the success of the whole process of Pranayama goes to your concentration and alertness, but if special care is taken of Nadi Shodhana Pranayama, maximum benefit can be taken from the rest of the Pranayama. We start getting the benefits of Pranayama from the very beginning, even then it requires firm determination.
Nadi Shodhana Pranayama is the most sensitive, complex and subtle of all the Pranayama. When the pulse is energized at the subtlest level, it leads to self-realization.
For Nadi-Shodhan Pranayama, first you increase the efficiency of your fingers and secondly develop sensitivity in the nasal membranes, only then it will be worthwhile to do this pranayama.
Method of Nadi-Shodhan Pranayama / Anulom-Vilom Pranayama :
Exercise First Method :-
In any one posture of Sukhasana. (Padmasana, Siddhasana) At least comfortably. The spine, cheeks and head are in a straight line. For Pranayama. To put a restriction on the distribution table, in-between the ganas. To be related to inequality. To connect the middle to the middle (to connect the finger) And place the thumb on the right side of the nostril and the ring finger on the outer part of the left nostril.
Close the right nostril by applying pressure with the thumb. Inhale (pura) through the left nostril and exhale (exhale) through the same nostril. Keep your full attention towards the breath. There was a cycle by mixing a supplement and a laxative. Do 10 to 15 cycles like this.
Now close the left nostril with the ring finger and do 10 to 15 cycles from the right side as above.
Precautions : Breathing should be soundless. Breathe in with equal rhythm through both the nostrils. Do not spread the chest more or less.
Time : Repeat for 5 to 10 minutes.
Note : If you feel tired, do shavasana. With this pranayama, fingers and nostrils are exercised so that they are helpful in getting maximum benefits.
Exercise Second Method :
Anulom-vilom pranayama is done for the purification of the pulse. Method: Sit with full awareness in Sukhasana, Siddhasana or Padmasana. Close the right nostril with the right thumb and inhale (complementary) through the left nostril. Now close the left nostril with the ring finger and exhale through the right nostril (exhale). Complement it through this door. Now close the nostril with the thumb and exhale through the left nostril. This whole action is a circle.
In this practice, the seeker should gradually increase the speed of breathing in medium and then fast. Inhale at a rapid pace then exhale and make the breathing rate slow, moderate and then fast as directed. Because of this, sound is also produced in it. Sadhak can increase the speed of breathing by doing one OM or two OM or three OM chanting mentally and gradually increase it to seven OM. Starting from 3 minutes, you can do it for 10 minutes. There should be similarity in timing of laxative and supplement.
Precautions : Wait a few moments if you are tense. Take rest and do pranayama again after the fatigue is removed.
Special : The power of Muladhara is upward.
Exercise Third Method :
Sit in any posture of Pranayama. According to the above method, close the left nostril and supplement it with the left nostril. Close both the nostrils and do antakumbhak. Exhale through the right door. Now inhale through the right nostril, do antakumbhaka and exhale through the left nostril, it is a chakra. While holding your breath, say OM in your mind or count up to 5.
Complete about 25 cycles in this way. Afterwards, make the ratio of puraka, antakumbhak and laxative to 5:10:10. That is, do puraka for five counts, do kumbhaka for ten counts and do rechaka for ten counts only. Increase the count as you practice. In the state of silence, do breathing and Kumbhaka.
After this, by asking a qualified guru or taking a self-determination, increase the ratio like 1:6:2, further 1:6:4, after the practice, maintain the practice sequence in the ratio 1:8:6. Here 1:8:6 means if you do puraka in 5 counts then do Kumbhaka for 40 counts and do Rechaka for 30 counts. Do about 10 to 15 minutes in total or about 20 to 25 cycles.
Exercise Fourth Method :
Special : Since in this exercise, you have to do Bahikumbhak along with Antakumbhak, so take full care. Do ventilated room, peaceful environment, stress-free and happy and the ratio will be as follows – 1:4:2:2 i.e. supplement till count, antakumbhak for 20 counts, laxative for 10 counts and bahikumbhak for 10 counts only. If you increase the time of supplementation, then increase the rest in the same proportion.
By asking a qualified teacher or if you get firm in the practice, you can practice Mool Bandha or Jaladhar Bandha at the time of Kumbhaka. In the end, do the funeral.
Method : Complement from left. Make an end. Exhale from right. Polyamorize. Then complement from right in reverse order. Make an end. Exhale from left. Polyamorize. It happened 1 cycle. Do 15 cycles as much as possible.
Importance of Nadi Shodhana Pranayama
This is one of the fundamental types of pranayama. This practice is also known as Anuloma-viloma as Viloma means produced in the reverse order. This variety gets the name from the fact that the order of using the nostrils for inhalation and exhalation is reversed every time.
Technique Nadi Shodhana Pranayama
- Sit in any Comfortable meditative asana.
- Keep the head and spine straight.
- The eyes should be closed.
- Place right hand in Jnana mudra.
- Close the right nostril with the right thumb.
- Inhale through the left nostril for 5 counts.
- After 5 counts of breath release the pressure of thumb from the right nostril and close the left nostril with the ring finger.
- Exhale through the right nostril for 10 counts, keeping the respiration rate slow, deep and silent. Then, inhale through the right nostril for 5 conts.
- Exhale through the left nostril for 10 counts.
This is one round. Practice 5 round or for 3 to 5 minutes, making sure that no sound is produced as the air passes through the nostrils.
Benefits Nadi Shodhana Pranayama
- Calms and steadies the mind, improves focus and concentration. Balances left and right hemispheres.
- Strengthens the immune system.
- Manages hypertension
- Provide sufficient oxygen for the functioning of every cell in our body.
- Removes waste products such as carbon dioxide and other toxic gases form the body, so that they do not remain in the blood stream.