How to practice Nadi Shodhana?

How to practice Nadi Shodhana?

Nadi Shodhana, also known as Alternate Nostril Breathing, is a calming and balancing pranayama technique that helps to harmonize the flow of energy (prana) in the body. Here's a step-by-step guide to practicing Nadi Shodhana:

Find a comfortable seated position: Sit cross-legged on the floor or on a chair with your spine erect and shoulders relaxed. You can also practice lying down if that's more comfortable for you.

Relax and center yourself: Close your eyes and take a few deep breaths to relax your body and mind. Allow any tension or stress to melt away as you settle into your seated position.

Position your hand: Bring your right hand into Vishnu Mudra: Fold your index and middle fingers toward your palm, leaving your thumb, ring finger, and pinky finger extended. Rest your thumb on your right nostril and your ring finger or pinky finger on your left nostril.

Close your right nostril: Use your right thumb to gently close your right nostril, blocking airflow through that nostril.

Inhale through your left nostril: With your right nostril closed, inhale slowly and deeply through your left nostril. Feel the breath fill your lungs as your abdomen gently expands.

Close both nostrils: After inhaling, use your ring finger or pinky finger to gently close your left nostril, so both nostrils are closed.

Pause and retain the breath: Hold your breath for a moment, allowing the air to be retained comfortably in your lungs. There's no need to force or strain—just a gentle pause.

Release your right nostril: Lift your right thumb from your right nostril, allowing the breath to flow out slowly and smoothly through your right nostril. Exhale completely, emptying your lungs.

Inhale through your right nostril: Keep your left nostril closed with your ring finger or pinky finger, and inhale slowly and deeply through your right nostril. Feel the breath filling your lungs and expanding your abdomen.

Close both nostrils again: After inhaling, gently close both nostrils with your thumb and ring finger or pinky finger, retaining the breath for a moment.

Release your left nostril: Lift your ring finger or pinky finger from your left nostril, allowing the breath to flow out smoothly through your left nostril. Exhale completely, emptying your lungs.

Repeat: Continue alternating between inhaling through the left nostril and exhaling through the right nostril, and vice versa. Each cycle of inhalation and exhalation through both nostrils counts as one round. Aim to practice for several rounds, gradually increasing the duration as you become more comfortable.

End mindfully: After completing your desired number of rounds, release your hand from your nostrils and return to natural breathing. Take a moment to observe any changes in your body and mind, and enjoy the sense of calm and balance that Nadi Shodhana brings.

Remember to practice Nadi Shodhana with awareness, gentleness, and patience. If you feel dizzy or uncomfortable at any point, return to normal breathing and take a break. With regular practice, Nadi Shodhana can help promote relaxation, mental clarity, and overall well-being.