Nadi Shodhana Pranayama

Mar 20

Also known as Alternate Nostril Breathing Technique

Here is the audio to follow for the pranayama practice - feel free to download and use it whenever you need it.

TRANSCRIPT:

Hello and welcome to Cultivating Chill.

My name is Vikki Velasquez and today, we will practice Nadi Shodhana pranayama, also known as alternate nostril breathing.

Nadi Shodhana (nah-dee show-dah-nah) is a pranayama practice that quiets the mind and restores harmony.

This is a breathing technique that involves inhaling through one nostril and exhaling through the other.

The purpose of this pranayama is to expand our prana or life force and balance our chakras.

Before we go any further, please take note – Nadi Shodhana pranayama is generally considered a safe practice, but it may not be suitable for everyone.

If you have a heart condition or a chronic breathing condition, such as asthma, COPD, or any lung condition, consult with your doctor before practicing any breathing exercises.

Also, if you are feeling unwell or congested, do not practice Nadi Shodhana. When practicing breath control with nasal breathing, the nostrils need to be clear. Even though pranayama is a controlled breathing practice, we never force the breath.

And remember, if at any time during pranayama, you experience a shortness of breath or feel overwhelmed, let go of the practice and let your breath breathe itself.

As mentioned before, Nadi Shodhana is an alternate nostril breathing technique where we inhale through one nostril and exhale through the other and is practiced with a hand mudra or gesture.

We are not closing the nostrils completely, only partially.

For this practice, we will use the shaka, the surfer hand gesture.

It is a simple gesture that is gentle and comfortable for the hands.

The three middle fingers are folded into the palm, leaving the pinky and thumb extended.

Either the pinky or thumb will gently block the nostril, allowing you to alternate during the practice.

Direction will be given using the right hand. During practice, the left hand can gently rest in your lap or on your thigh, wherever is most comfortable.

Nadi Shodhana is a samavritti style of pranayama, meaning the inhales and exhales should be of equal length. Each breath should be slow, deep, and even, with a full inhale and a full exhale.

So, let’s get ready for Nadi Shodhana.

We will breathe for 10 cycles.

I invite you to find a comfortable seat, either in a chair or cross-legged on the floor, maybe with your back against a wall for extra support.

Because Nadi Shodhana is a practice that moves prana and balances the chakras, it’s important to sit up tall with a long spine.

The shoulders are relaxed and aligned over the hips, ears are in line with the shoulders.

Take a deep, slow inhale, stretching your spine long as you lift your crown.

Exhale, deep and slow, relaxing your shoulders away from your ears, settling into a comfortable, mindful posture.

Your mudra is ready in your right hand while your left hand is resting.

Just feel your natural breath for a moment…the feel of the inhale…the feel of the exhale.

Let’s begin by taking a breath together to align with one another. Inhale–exhale.

Gently place your right thumb on the right nostril.

Through the left nostril, inhale slowly and deeply. (1, 2, 3)

Close the left nostril with the pinky finger.

Exhale through the right, slowly and deeply. (1, 2, 3)

Keeping the left nostril closed, take a deep and full inhale through the right side. (1, 2, 3)

Close the right nostril, and then exhale, deeply and fully, out of the left. (1, 2, 3)