Nadi shuddhi
Nadi Shodhana, also known as Anulom Vilom, is a prominent pranayama technique in yoga that focuses on alternate nostril breathing. It’s aimed at balancing the two main energy channels or nadis in the body, Ida and Pingala, which are associated with the parasympathetic and sympathetic nervous systems, respectively. The practice helps in harmonizing the mind, reducing stress, and enhancing overall well-being.
Here’s a step-by-step guide to practicing Nadi Shodhana:
- Prepare for the Practice:
- Sit in a comfortable and stable posture like Padmasana (lotus pose), Sukhasana (easy pose), or on a chair with your feet flat on the floor.
- Keep your spine erect but relaxed. Close your eyes gently.
- Position Your Hand:
- Adopt a mudra (hand gesture) with your right hand. Place the tip of your index and middle fingers on your forehead between the eyebrows (Ajna Chakra). Your ring finger and little finger will rest on your left and right nostrils, respectively. Your thumb will be used to close and open your right nostril.
- Begin the Breathing Cycle:
- Close your right nostril with your thumb and inhale slowly and deeply through your left nostril.
- After a full inhalation, close your left nostril with your ring finger and release your thumb from the right nostril.
- Exhale completely through the right nostril.
- Inhale through the right nostril, then close it, and exhale through the left nostril.
- This completes one round of Nadi Shodhana.
- Continue the Cycle:
- Repeat the cycle, alternating between inhaling through the left and right nostrils, ensuring a smooth and controlled breath flow.
- Focus and Awareness:
- During the practice, focus on the breath and the sensation of air passing through the nostrils.
- Maintain a calm and steady rhythm, with an equal duration for inhalation and exhalation.
- Complete the Practice:
- Aim for 5 to 10 rounds initially and gradually increase the number of rounds as you become more comfortable with the practice.
Nadi Shodhana helps in balancing the flow of energy in the body, reducing stress, calming the mind, enhancing concentration, and promoting overall relaxation. It’s best practiced in the morning or evening on an empty stomach or at least a few hours after a meal.