10/07/2024
Breathe Easy with Pranayama! 🌬️🧘♀️
Learn Nadi Shodhana (Alternate Nostril Breathing) to calm your mind and reduce stress. Follow our step-by-step guide and feel the difference!
Step 1: Find a Comfortable Position
Sit in a comfortable position with your spine straight. You can sit on a chair with your feet flat on the ground or on a cushion in a cross-legged position.
Close your eyes and take a few deep breaths to relax your body.
Step 2: Hand Positioning (Vishnu Mudra)
Use your right hand for the technique. Fold the index and middle fingers of your right hand into your palm, leaving the thumb, ring finger, and little finger extended.
This is known as Vishnu Mudra.
Step 3: Close the Right Nostril
Gently close your right nostril with your right thumb.
Inhale slowly and deeply through your left nostril.
Step 4: Close the Left Nostril
At the end of the inhale, close your left nostril with your right ring finger and little finger.
Pause briefly.
Step 5: Exhale Through the Right Nostril
Release your right nostril and exhale slowly and completely through the right nostril.
Step 6: Inhale Through the Right Nostril
Keep the left nostril closed with your ring finger and little finger.
Inhale slowly and deeply through the right nostril.
Step 7: Close the Right Nostril
At the end of the inhale, close your right nostril with your thumb.
Pause briefly.
Step 8: Exhale Through the Left Nostril
Release your left nostril and exhale slowly and completely through the left nostril.
Step 9: Continue the Cycle
This completes one full cycle of Nadi Shodhana.
Continue the cycle for 5-10 minutes, gradually increasing the duration as you become more comfortable with the practice.
Step 10: Conclude the Practice
After completing the practice, sit quietly for a few moments with your eyes closed.
Observe the effects of the practice on your body and mind.
Slowly open your eyes and return to your regular activities.
***Steps mentioned in the image is different.
