Nadi Shodhana, also known as "alternate nostril breathing" or "anulom vilom," is a pranayama (breathing) technique in yoga. The term "Nadi Shodhana" translates to "channel purification," reflecting its purpose of balancing the flow of energy in the body. This breathwork practice involves alternating the breath between the left and right nostrils, with the aim of harmonizing the two hemispheres of the brain and promoting a sense of balance and calm.

How to Practice Nadi Shodhana:

Posture:

• Sit comfortably in a cross-legged position or on a chair with your spine erect. Relax your shoulders and rest your hands on your knees with your palms facing upward.

Gyan Mudra:

• Use the thumb and index finger of your right hand to form Gyan Mudra, where the other three fingers are extended. Place your left hand on your left knee with the palm facing upward.

Closing the Right Nostril:

• With the Gyan Mudra, use your right thumb to close your right nostril.

Inhale through the Left Nostril:

• Inhale deeply and slowly through your left nostril. Focus on filling your lungs completely.

Switching Nostrils:

• Close your left nostril with your right ring finger, releasing the right nostril. Exhale slowly and completely through the right nostril.

Inhale through the Right Nostril:

• Inhale deeply and slowly through your right nostril. Focus on filling your lungs completely.

Switching Nostrils Again:

• Close your right nostril with your right thumb, releasing the left nostril. Exhale slowly and completely through the left nostril.

Repeat:

• Continue this pattern of inhaling through one nostril, switching, and exhaling through the other nostril. Each cycle involves inhaling, switching, and exhaling through both nostrils once.

Focus on the Breath:

• Pay close attention to the breath, making it slow, steady, and controlled. Ensure that the breath is gentle and without strain.

Complete the Practice:

• Complete the practice with an exhale through the left nostril. After the exhale, release both nostrils and return to normal breathing.

Benefits of Nadi Shodhana:

Balances Energy Channels:

• Nadi Shodhana is believed to balance the flow of energy (prana) through the nadis, or energy channels, in the body.

Calms the Mind:

• The alternating breath pattern has a calming effect on the nervous system, helping to reduce stress and anxiety. It is often used as a preparatory practice for meditation.

Enhances Respiratory Function:

• Nadi Shodhana improves respiratory function by promoting deep and rhythmic breathing. It can be beneficial for individuals with respiratory conditions like asthma.

Promotes Mental Clarity:

• Regular practice of Nadi Shodhana is thought to enhance mental clarity and focus. It is often recommended for concentration and cognitive function.

Regulates the Autonomic Nervous System:

• The practice is believed to regulate the autonomic nervous system, balancing the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) responses.

Supports Emotional Balance:

• Nadi Shodhana is associated with promoting emotional balance and stability. It is often recommended as a tool for managing mood swings and emotional fluctuations.

Prepares for Meditation:

• The calming and centering effects of Nadi Shodhana make it an excellent preparation for meditation. It helps create a focused and settled mind.

Enhances Lung Capacity:

• The deep inhalations and exhalations in Nadi Shodhana contribute to improving lung capacity and respiratory efficiency.

Precautions:

Avoid Straining:

• The breath should be gentle and controlled. Avoid straining or forcing the breath.

Medical Conditions:

• Individuals with certain medical conditions, such as recent surgeries or respiratory issues, should consult with a healthcare professional before practicing Nadi Shodhana.

Pregnancy:

• Pregnant women should practice pranayama, including Nadi Shodhana, under the guidance of a qualified instructor. Certain modifications may be needed.

Nadi Shodhana is a versatile and accessible pranayama practice that can be adapted to various levels of experience. Regular practice, performed with mindfulness and awareness, can contribute to overall well-being and a sense of inner balance. As with any new yoga practice, it's advisable to learn Nadi Shodhana under the guidance of a qualified yoga instructor, especially if you are new to pranayama or have specific health considerations.