Nadi Shodhana Pranayama is also known as Anuloma Viloma (Alternate Nostril Breathing). Breath regulation is the main characteristic feature of this yogic practice. This alternate breathing through left and right nostrils without or with retention of breath.
The main purpose of Nadi shodhana pranayama is to purify the Nadi's which are principal channels to carry energy thus nourishing the whole body - Dietitian Joshi
Benefits of Nadi Shodhana Pranayama
- This is very beneficial for cardiac patients
- Nadi Shodhana helps to elevate cough related ailments
- The regular practice of Nadi shodhana pranayama increases tranquility and concentration.
- It also reduces stress and anxiety levels to bring you peace of mind
Nadi Shodhana – Step by Step By Dietitian Joshi
- Sit down in the Sukhasana Posture which is a meditative posture.
- Instead of sukhasana Nadi Shodhan can also be performed in any other meditative postures like Padmasana, Swastikasana, or Vajrasna.
- Those who are unable to sit on the floor can perform it while sitting in a chair.
- While sitting in a comfortable position, ensures that your spine is straight.
- Head upright both your palms are on knees and eyes closed
- To keep your spine straight you may also take the support of a wall
- Now take some deep breaths and keep your body in a relaxed position
- now to bring your left palm into Gyan Mudra(Chin Mudra) touch your thumb and index finger to make a circular shape.
- now to bring your right hand in the Nasagra Mudra
- Fold and close the middle and index finger keep the thumb ring and little finger open
- Now place the thumb on your right nostril
- Breathe in from the left nostril
- Then close the left nostril with the ring and little finger
- Open the right nostril and breathe out
- Now breathe in through your right nostril then close it with your thumb
- Breathe out through your left nostril.
- This is one cycle of Nadi shodhana pranayama or alternate nostril breathing
- Repeat the cycle five to ten times
- in the beginning, you will probably take the same amount of time to breathe in as you will to breathe out
- however, it is important to practice breathing out very slowly and in such a way that you take double the amount of time breathing out as you take to breathe in keep your breathing deep slow steady and regulated in the same ratio
PRECAUTIONS –
- Under No circumstances the proportion of the breathing should be forced.
- If you feel little bit of discomfort then you can reduce the ratio of breathing.
- People who have undergone abdominal surgeries, heart surgeries, brain surgeries should consult the medical expert or consultant.
In conclusion, Nadi Shodhana Pranayama, or Anulom Vilom, is a powerful breathing technique that offers numerous benefits for the mind and body. By incorporating this technique into your daily routine, you can improve your overall well-being and achieve greater balance in your life.
FAQs
Q1. What is Nadi Shodhana Pranayama?
A1. Nadi Shodhana Pranayama is a type of breathing exercise that is practiced in yoga. It is also known as alternate nostril breathing and is used to balance and purify the energy channels in the body.
Q2. How is Nadi Shodhana Pranayama performed?
A2. Nadi Shodhana Pranayama is performed by sitting in a comfortable seated position with the spine straight. The right hand is then brought up to the face and the thumb is used to close the right nostril while the ring and little fingers are used to close the left nostril. The breath is then taken in through the left nostril, followed by a brief pause, and then the breath is exhaled through the right nostril. The breath is then taken in through the right nostril, followed by a brief pause, and then exhaled through the left nostril. This cycle is repeated for several rounds.
Q3. What are the benefits of practicing Nadi Shodhana Pranayama?
A3. The benefits of practicing Nadi Shodhana Pranayama include reducing stress and anxiety, improving mental clarity and focus, balancing the left and right hemispheres of the brain, improving respiratory function, and increasing overall energy and vitality.
Q4. Are there any precautions or contraindications to practicing Nadi Shodhana Pranayama?
A4. While Nadi Shodhana Pranayama is generally safe for most people, it is important to consult with a qualified yoga instructor or healthcare provider before beginning any new exercise program. Individuals with respiratory or cardiac conditions should approach this practice with caution.
Q5. Can Nadi Shodhana Pranayama be practiced by beginners?
A5. Yes, Nadi Shodhana Pranayama can be practiced by beginners. It is recommended to start with a few rounds of the practice and gradually increase the duration and number of rounds over time. A qualified yoga instructor can provide guidance and support for beginners.
