13/02/2018
NADI SODHANA PRANAYAMA(Alternate nostril breathing).
Nadi is a tubular organ of the body like an artery or a vein for the passage of prana or energy. A nadi has three layers like an insulated electric wire. The innermost layer is called sira, the middle layer damani and entire organ as well as the outer layer is called nadi.
Sodhana meaning purifying or cleaning, pm the object of nadi sodhana pranayama is the purification of the nerves. A jittele obstruction in a water pipe can cut off the supply completely. A little obstruction in the nerves can cause great discomfort and paralyse a limb or organ.
How to Perform
1. Sit in Padmasana
2. Keep the spine erect and your head and neck
straight
3. Your eyes should be closed
4. Relax the muscles of the body and become
aware of your breath
5. At no point during the exercise should the
breath be controlled or forced
6. If you find the Padmasana pose difficult to
maintain, you can practice Nadi Suddhi
breathing seated on a chair. It is important to
make sure that your feet are on the floor and
your back is straight throughout the time you
are in this posture.
7. With one hand, let your fingers stretch and
bend your index and your middle fingers and
place them on the palm of your hand.
8. Place the thumb on one nostril and the tip of
the ring finger against the other nostril.
9. The thumb and ring finger will be used to close
alternate nostrils as you breathe.
10. Begin the exercise by blocking your left side
nostril and breathe out with your right nostril.
11. Continue to block your left nostril and breathe
in using your right nostril.
12. Open your left nostril as you simultaneously
cover and block your right nostril. Breathe out
slowly using the open left nostril.
13. Once this is done go ahead and breathe in with
your left nostril that is open.
14. Close the left nostril and let the air move out
through your right nostril that you now leave
open.
15. This is considered one cycle. The breathing
should be slow and rhythmic.
16. Continue breathing this way by opening and
closing left and right nostrils and complete ten
cycles to begin with.
17. As you advance in your practice, you can
increase the duration of each cycle and the
number of repetitions.
As a beginner, Nadi Suddhi pranayama can take
a great deal of practice and concentration to
master. Try and focus on the breath to prevent
the mind from wandering.
Duration:
Ideally, at least 18 to 30 rounds of Alternate
Nostril breathing should be performed to
maximize the benefits.
Benefits:
1.As pure oxygenated air is breathed into the
lungs with each cycle, the blood gets purified
and circulation improves.
2.This pranayama helps strengthen the lungs and
increases overall lung capacity.
3.Alternate Nostril breathing can help treat
disorders of the respiratory system.
4.Due to the improvement in blood circulation,
functioning of other organs in the body also
improves.
5.As circulation improves, energy levels also
increase.
6.Nadi Suddhi pranayama can help with weight
loss as it increases the rate of metabolism.
7.It helps calm the nervous system.
8.Regular practice helps reduce stress.
9.It can improve mental health.
10.Alternate Nostril breathing can help remove
excess body heat.
11.It can help improve appetite.
12.Alternate Nostril breathing can help reduce
body odor.
13.This type of pranayama breathing is believed to
strengthen the immune system and prevent
illnesses.
Precautions:
1.The effects of pranayama breathing on the
organs are almost instantaneous. 2.Therefore it
is extremely important, to practice pranayama
breathing exercises only under the supervision
and guidance of a trained yoga instructor.
3.There should be no forced or strained
breathing during the exercise, as this can
prove harmful to the body.
4.If during the exercise, you feel your body
shaking involuntarily or that your muscles have
become tense, stop the exercise and breathe
normally.
5.If you suffer from high blood pressure, you
should avoid Alternate Nostril breathing.
