Nadi Shodhana
Nadi shodhana, also known as alternate nostril breathing, is a popular pranayama technique in the yoga world. It is believed to help balance the energy within the body, calm the mind, and promote overall well-being.
The practice involves using the thumb and ring finger to alternately close the right and left nostrils, while inhaling and exhaling through the open nostril. The breath is slow and controlled, with the exhale typically being longer than the inhale.
One of the benefits of nadi shodhana is its ability to regulate the flow of energy within the body. It is believed that there are three main channels, or nadis, that run through the body – ida, pingala, and sushumna. Ida is associated with the left nostril and is associated with the parasympathetic nervous system, which promotes relaxation and rest. Pingala is associated with the right nostril and is associated with the sympathetic nervous system, which promotes arousal and alertness. By alternating between nostrils, nadi shodhana helps to balance the flow of energy between these two systems.
In addition to balancing energy, nadi shodhana is also believed to help calm the mind. The slow and controlled breath helps to slow down the mind, allowing for greater clarity and focus. It can be particularly helpful for those who struggle with anxiety or stress, as it helps to bring the mind and body into a state of relaxation.
Overall, nadi shodhana is a simple yet powerful tool for promoting well-being. It can be practiced anytime, anywhere, making it an accessible and convenient way to incorporate self-care into your daily routine. So the next time you're feeling stressed or overwhelmed, give nadi shodhana a try – your mind and body will thank you.
The method
Take a seat with your spine straight. If you’re not comfortable on the floor on a cushion you can sit in a chair with a back and your feet flat on the floor.
The following steps make up one round of Nadi Shodhana. I advise you to start with ten rounds and work your way up, and you always want to end the practice on an exhalation from your left nostril.
Place your left hand gently on your left knee. Lift your right hand up to your face and rest your thumb lightly on your right nostril and your ring finger lightly on the left. Your index and middle fingers should be resting lightly between your eyebrows on your Third Eye chakra (ajna chakra).
Exhale completely through your nose and then use your right thumb to close your right nostril.
Inhale through your left nostril four and count of four and then close the left nostril with your finger.
Open the right nostril and exhale through this side for a count of four. Inhale through the right nostril for a count of four and then close this nostril.
Open the left nostril and exhale through the left side for a count of four.
This counts as one round, and you want to repeat this at least ten times before bringing you right hand down to your knee and spending a few moments noticing any physical or mental sensations that may have occurred.