Nadi Shodhana Pranayama
This is an alternate nostril breathing technique (pranayama) that purifies the energy channels known as nadis.
Preparation
Please practice this only after you are able to perform abdominal breathing, thoracic breathing, and complete breathing without any issues.✨
※ Ideally, this should be learned under the guidance of a qualified instructor.
Before doing Nadi Shodhana Pranayama,
are you familiar with Anuloma Viloma?
Perhaps you have done it at a studio without knowing that was what it was called,
and there may be many people who think,
“I’ve practiced that before!”
(I was one of them.)
Do you know Anuloma Viloma?
Anuloma Viloma is a simple alternate nostril breathing technique.
When you add a technique called Kumbhaka,
which is breath retention,
it becomes Nadi Shodhana Pranayama
as it is called.✨
In Japan,
the name Anuloma Viloma is generally not well-known, and
even without Kumbhaka,
it is almost always called Nadi Shodhana.
This time, I will introduce the method with Kumbhaka, but if you are not used to it, please omit the Kumbhaka and practice it instead.🌸
How to do it
Sit comfortably.
[Left hand] Place it on your left knee in Chin Mudra (touching the thumb and index finger together).
[Right hand] As shown in the photo
・Nashikagra Mudra
(Place your middle finger between your eyebrows and lightly rest your index finger on top of it)
or
・Make a fist, then extend your little finger, ring finger, and thumb
Either shape is fine ✋
Use the thumb of your right hand to close your right nostril, and your ring finger to close your left nostril,
alternating as you breathe.
Now, let's try it~
① Exhale through both nostrils
② Inhale through the left nostril
③ Close both nostrils and hold your breath
(Kumbhaka - breath retention)
※ Do not hold it by straining; hold it with a sense of maintaining the breath
④ Exhale through the right nostril
⑤ Inhale through the right nostril
⑥ Close both nostrils and hold (Kumbhaka)
⑦ Exhale through the left nostril
➡ Return to ② and repeat.
Repeat about 5 to 10 times
Last
⑦ After exhaling through the left nostril, release your hand,
return to natural breathing, and feel your current state
How-to video
It is easier to understand when you watch how to do it in a video ✨
I posted it on Instagram, but it was a bit short, so
I will give away a video with subtitles and audio on my official LINE account 😄
(Scheduled to be given away on 2022.09.10 ★)
Please register from the link below in advance.
※ If you register on or after 9/10,
please send the message "Breathing".
I will send it to you later ^^
Benefits
⸝⋆ The right nostril activates the left brain, and the left nostril activates the right brain
⸝⋆ Balances the mind and body and improves concentration
⸝⋆ Relieves stress and its symptoms
⸝⋆ Activates the Ajna Chakra
⸝⋆ Stabilizes heart rate and pulse rhythm, lowers blood pressure
⸝⋆ For asthma, bronchitis, and respiratory problems
⸝⋆ Also, don't forget the story of the Nadis ✨
The right nostril is the Pingala Nadi
The left nostril is the Ida Nadi, which are being purified.
(The effects are in the Nadi article)
Contraindications
・ Do not practice when you have a cold!
(It will spread the bad stuff throughout your body 😨)
・ Refrain from practicing during periods of mental instability.
(Prioritize calming your mind and body with abdominal breathing instead ^^
Don't rush, and try again when you are feeling better)
・ During pregnancy, do not perform Kumbhaka; practice Anuloma Viloma instead.
Key Point
Inhale : Exhale = 1 : 1
Try counting to 3 in your mind while doing it.
Once you get used to it, increase the count by 1 until you reach 10.
Keep Kumbhaka within a range where you can hold your breath naturally and without strain.
As you get used to it, you can gradually start to control it.
Once you are even more accustomed to it, count as
Inhale : Kumbhaka : Exhale = 1 : 1 : 1
and proceed with that.
By the way,
a ratio of 1 : 4 : 2
is said to be
the most widely recommended in traditional texts!
Step Up
Nadis
are deeply involved with
both the workings of the mind and the body.
(See the Nadi article for details)
Related: Learn more about Nadis
By using this breathing technique,
you can make the transitions between your daily activities and moods
smoother ✨
When used in lessons,
it is also possible to create a flow for the entire class.
From beginner classes,
by combining it with other techniques,
it can be utilized up to advanced classes, and
it is a veeeery deep breathing technique.I am also practicing it in various ways!
I am also practicing it in various ways!
Please let me introduce more another time ✨