Nadi Shodhana

(Alternate nostril breathing)

Alternate nostril breathing (nadi shodhanam pranayama) is one of the most treasured and powerful practices of hatha yoga. It’s easy to learn, safe for all levels of practice, and used therapeutically to balance the nervous system and restore health and harmony in the body. As a spiritual practice, alternate nostril breathing is valued as training and preparation for the more subtle practices of yoga and meditation.

Sit up straight with mouth closed. Form Vishnu mudra with your right hand by bending your index finger and your middle finger into the palm of your hand. Position the right hand so that the right nostril can be closed with the thumb, and the left nostril can be closed with the ring and little finger. Close the right nostril and inhale through the left nostril to the count of 4. Close both nostrils and retain the breath for the count of 16. Open the right nostril and exhale to the count of 8, then inhale to the count of 4 through the right. Close both nostrils and retain for the count of 16. Open the left nostril and exhale to the count of 8. This completes one cycle. Repeat 4-10 times. The counts can be increased or decreased as desired, and the retention of breath can be shorten oreliminated as needed. Try to keep the ratio of breathing at 1:4:2

Benefits:

            Clears and opens the sinus passages

            Regulates and balances blood pressure and heart rate

            Balances and regulates the flow of blood to the brain

            Regulates the flow of cerebral spinal fluid with in the spinal cord and brain

            Balances the sympathetic and parasympathetic nervous system

Indications:

            Bronchial asthma, nasal allergy, bronchitis, fibromyalgia, chronic fatigue, fluctuating emotional states, PMS, menopause

Contradictions:

Can be uncomfortable for individuals with nasal disorders. Holding the breath is not recommended for people with high blood pressure, glaucoma or heart disease.