Nadi shodhana or How to purify the nadis to practice pranayama?

In the previous post we talked about pranayama and the need to purify the nadis to balance the pranic flow. Today we are going to show you a way to do this (besides samana and nirmana indicated in the Hatha Yoga Pradipika), called Nadi Shodana (which notably affects the Ajña chakra).

(image showing the nadis)

We practice Nadi Shodana by incorporating it daily into our session (e.g., between asanas and meditation), before dawn and breakfast; or in the evening (but on an "empty stomach").

We can do Jala Neti beforehand to mitigate the effects of pendular rhinitis or cyclical obstruction of one of the nostrils. If the blockage persists, we suggest introducing anantasana* at the end of the asana series to unblock it (in India, they have crutches to press the armpit opposite the blocked nostril).

(image taken from Pranayama, André Van Lysebeth)

Nadi Shodana*** is a simple exercise where we use alternate breathing through one nostril and then the other, along with Vishnu mudra**, without breath retention and without bandhas. The focus is on the air entering and exiting the nostrils (optional) and even its path through ida and pingala.

Let's begin:

1) Sit in siddasana or vajrasana, close your eyes, and inhale and exhale slowly and deeply through both nostrils, several times.

2) Make Vishnu mudra, use the thumb to close the right nostril and inhale through the left nostril.

3) Uncover the right nostril and close the left nostril with the pinky and ring finger to exhale through the right nostril.

4) Then inhale through the same right nostril and immediately close it, uncover the left nostril, and exhale through it. This completes one cycle.

In the next step, inhale again through the left nostril (closing the right).

Here is a diagram of one cycle:

INHALE - left nostril (closing the right)
EXHALE . INHALE - right nostril (closing the left)
EXHALE - left nostril (closing the right)

OPTIONAL: after 9 cycles, remove the mudra and inhale and exhale through both nostrils; then begin inhaling through the right nostril (closing the left with the mudra).

5) Do 108 cycles, counting mentally or with a mala.

6) When finished, remain silent and after as long as you feel necessary, slowly open your eyes.

I hope this is useful to you; if you have any questions, contact us via Facebook or the web form.

*Entry on how to perform Salamba anantasana

**Vishnu mudra: Fold the index and middle fingers onto the palm (some extend them and rest them on the brow or projection of the ajña chakra). The thumb will close the right nostril (pingala) and the index and ring fingers rest on the left nostril (ida). Rest the elbow on the chest to avoid tiring while holding the arm during the exercise.

***You can find all the details of this practice in the book Pranayama by André van Lysebeth