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NADI SHUDDHI PRANAYAMA

How To Do?

Warning : Pranayama must be learnt under expert guidance and

after consultation from your physician.

Sit comfortably in any meditative posture. Sit erect. Be calm and

close your eyes. Close the right nostril with the right thumb. Now

inhale slowly through the left nostril and fill your lungs. After

complete inhalation, press the left nostril with the ring finger of the

right hand and close the left nostril. Open the right nostril, exhale

slowly. After complete exhalation, again inhale through the right

nostril and fill your lungs. Close the right nostril by pressing it with

the right thumb. After opening the left nostril, breathe out slowly.

This process is one round of Nadi Shudhi Pranayam.

What good can this do?

Cleanses and tones up entire nervous system.

People suffering from cough and cold benefit greatly.

Heart is strengthened.

Blocked nostrils are cleared.

Removes mental tension and worries.

Induces feeling of peace.

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NADI SHUDDHI PRANAYAMA

Introduction :

This is one of the fundamental types of Pranayam. However, while

describing the other eight types of Kumbhakas, this has not been

included by the Hathapradeepikakars. But this has been described

independently under a Nadishuddhi procedure known as " Samanu ".

It is necessary to have Nadi Shuddhi before performing Pranayam.

Nadi Shuddhi is done with two methods. " Samanu" is performed

with Nadi Shuddhi Pranayam with Beej Mantra. Nirmanu is

performed through the medium of Dhouti Kriyas.

Of course, the study of Pranayam must start with such basic

procedures, so that it becomes easier to study the different types of

Pranayams. With this in mind, we will study this Nadi Shuddhi

Pranayam first.

It is necessary to sit in Padmasan for practice of Pranayam. The pose

should be " Samkayshirogreevam" that means, the spinal cord must

be absolutely erect, neck straight, gaze should be firmly centered in

front and then the eyes should be closed.

Without affecting the straight posture of the cord, loosen the body,

by reducing the strain in the muscles. Pay attention to the breath.

The mind should be concentrated on the air that gradually moves in

and out of the nostrils. The tip of the nose will start feeling the touch

of the air. The mind should be concentrated on that touch. Do not try

to control the breathing, it should be completely natural. The

breathing will become gradual on its own, then try to control it

gradually. Pooraka and Rechaka should be prolonged and gradual.

Try to count the time measure for Pooraka and Rechaka and try to

have them in the ratio of 1 : 2. In that pose, continue deep breathing

in the same ratio ( 1 : 2 ) Then gradually try deep Pooraka with only

the left nostril. After the deep Pooraka, keeping both the nostrils

closed, fix Jalandhar Bandh, Mul Bandh and Uddiyan Bandh.

Kumbhaka should be of the same duration as that of Pooraka. Then

release Uddiyan Bandh, Mul Bandh and Jalandhar Bandh in that

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order and keeping the left nostril closed, perform Rechaka with the

right nostril for exactly double period. This completes half the

duration of Nadi Shuddhi Pranayam.

Immediately with the same right nostril, perform deep Pooraka.

Keeping both the nostrils closed, perform Kumbhaka and fix all the

three bandhas. When the Kumbhaka is of the same duration as that

of Pooraka, releasing all the three bandhas, perform Rechaka

gradually with the left nostril. This completes the rest half of one

cycle of Nadi Shuddhi Pranayam. Immediately, start Pooraka with

the left nostril and begin the second cycle of Pranayam. In the initial

stages, the ratio of 1 : 1 : 2 ( i e Pooraka 1, Kumbhaka 1 and

Rechaka 2 ) is useful. We have learnt deep breathing in the ratio 1 :

0 : 2 , hence here only 1 measure of Kumbhaka ( pranayam ) is

introduced. The measure is to be gradually increased to the ideal

ratio of 1 : 4 : 2.

Duration :

If one second is regarded as a unit, then the Pooraka should be for 4

units, Kumbhaka for 16 and Rechaka for 8. This means total 28

seconds for half a cycle. One complete rotation will take 56 seconds i

e approximately 1 minute. However, this does not mean that the

duration of a minute is fixed for Nadi Shuddhi Pranayam. It should

be possible to go through a number of rotations at the rate of one

per minute. When the rotations continue, the time measure can go

on changing. Sometimes, the control over the breathing is lost,

sometimes it is continued on its own. At times, it may turn out to be

suffocating and the practice may have to be discontinued for

breathing in a natural manner. These are the hindrances in the study

of Pranayama. The study of Pranayama means the ability to practice

without encountering such hindrances. However, it is advisable to

stop the practice when such hindrances occur. There should be no

unnecessary strain on the breathing which proves harmful to the

body. The duration for which the pranayama is to be practised is the

time for which it can be practised easily without encountering any

disturbances.

Considering the gamut of the syllabus of Yoga Parichay and the

abilities of the Sadhaka, it is stated that he should be able to

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practise pranayam with ease for a period of ten minutes without

facing any disturbances in the proportion of 1 : 1 : 2. The progress

should be with this aim.

Physical Effects :

The physical effects of pranayam is a subject involving research, as

it has not been researched thoroughly. There are not many sadhakas

who study pranayam for a considerable period and hence there are

no researchers too. However, this will be discussed in detail in the

syllabus of Yoga Praveen. So we will discuss only the effects which

are felt outwardly and are reflected visibly.

The first important point is, while practising pranayam in this

manner, the Rechaka is completely performed due to the higher time

period. Most of the air in the lungs is thrown out and hence, the

Pooraka performed afterwards is also complete. While breathing

normally, in any cycle of inhalation and exhalation, we take inside

approximately 500 cc air and same amount is also exhaled. The

study of Pranayama increases the capacity to 4500 cc and with

continued studies it may reach up to 5500 cc.

When so much pure air is inhaled into the lungs each cycle, the

purification of the blood should be more effective. The movement of

the breathing organs is minimised with multifold effects. This

process is the interaction between the oxygen and the carbon di

oxide. When there is a Kumbhaka after complete Pooraka, the

resultant air pressure makes the interaction process more effective.

This type of complete breathing process purifies blood in an effective

manner. When such purified blood is supplied to all the organs, their

efficiency increases in turn increasing the total efficiency of the

sadhaka.

This type of Pranayam creates positive and negative air pressures in

the lungs and the stomach cavity. This also causes good effects on

the internal organs. This is a good subject for further research. All

the three processes in Pranayam i e Pooraka, Kumbhaka and

Rechaka have good effects on the nervous system and the brain.

We have seen above that one primary cycle of Nadi Shuddhi

Pranayam is of one minute duration. If we count the period of

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normal breathing, there are 16 to 18 cycles per minute. That means

to live for a minute, we have to undertake 16 to 18 cycles. With

Pranayam, we live for a minute with only one cycle. This means that

we live with minimum efforts. If pranayam is practised continuosly,

it can be said that we will be in the habit to live with minimum

efforts thereby increasing our life span.

Precaution :

The effect of the strain and pressure caused by the asanas reaches

the internal organs only after considerable practice. However,

pranayam affects the internal organs directly. To face the effects,

the internal organs should have the required capability. This

capability is generated through the right practice of asanas. Hence,

it is advisable to practise pranayam only after a proper study of

asanas for a considerable time period.

Also, certain points as under should be observed carefully :

1. The period of Pooraka should be half of that for Rechaka.

2. Pooraka and Rechaka should be of equal speed. This means the

rate of the air which was at the beginning of Pooraka or Rechaka

should be constant till the end. However, during Rechaka, it should

be half of that in Pooraka.

3. Pooraka to be performed after Rechaka should be controlled.

The air should not be breathed in suddenly. If it is observed that it is

breathed in suddenly, then it is necessary to reduce the units of the

Rechaka and Pooraka.

Even if Pranayam is described in such detail over here, to study it

practically, the presence of the Guru is a must. When the practice is

started, there are different types of difficulties or doubts. The types

differ as per the health of each sadhaka. Only the Guru can solve

such problems. Also, the reasons why the different problems arise

should be researched so as to eliminate them. Such a guidance is

beyond the purview of the book and can be given properly only by

the guru.

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Note : Hathayoga has stated certain Beejmantras in the Nadi

Shuddhi Pranayama. As the topic is included in the syllabus of Yoga

Praveen, it is not mentioned here.

A more useful science than the science of respiration, a more

beneficial science than the science of respiration, a greater friend

than the science of respiration has never been seen nor heard."

We all breath and we know how to breathe. It is

something that occurs to us automatically,

spontaneously and naturally. We are breathing even

when we are not aware of it. Breathing is important

for two reasons. It is the only means to supply our

bodies and its various organs with the supply of

oxygen which is vital for our survival. The second

function of breathing is that it is one means to get

rid of waste products and toxins from the body.

Yoga breathing, or Pranayama, is the science of breath control. It

consists of series of exercises especially intended to meet the body's

needs and keep it in vibrant health. Thus Pranayama, the science of

breathing is the science of life; by all means.

Pranayama teaches us the proper way to breathe. We became used

to breathing from our chest, using only a fraction of the lungs, not

knowing that this unhealthy and unnatural way of inhaling may lead

to several complications. With yoga breathing, we increase the

capacity of our lungs, bringing more oxygen supply to the body to

function well. We learn how to breathe slowly and deeply - the right

way.

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Yoga breathing, or Pranayama, is the science of breath control.

It consists of series of exercises especially intended to meet the

body's needs and keep it in vibrant health.

When, where and how to practice

Time of practice: The best time to practice

pranayama is during the early morning. The body is

fresh and the mind has very few irritants. However,

if this is not a good time, just after sunset

tranquilizing pranayamas may be performed before

sleep. Try to practice regularly at the same time and

place each day.

Place of Practice: Practice in a quiet, clean and

pleasant room which is well ventilated, but not draughty. Generally,

avoid practicing in direct sunlight, as the body will become over-

heated, except at dawn when the soft rays of the early morning sun

are beneficial. Practicing in a draught or wind, in air-conditioning or

under a fan may upset the body temperature and cause mills.

Clothes: Loose, comfortable clothing made of natural fibers should

be worn during the practice. The body may be covered with a sheet

or blanket when it is cold, or to keep insects away.

Yoga

breathing, or

Pranayama, is the science of

breath control. It consists of

series of exercises

especially intended to

meet the body's needs

and keep it in vibrant health.

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Types of Pranayama

1. Nadi Shodhana Pranayama ( Nadi Shuddhi Pranayama)

Nadi is a tubular organ for the passage of prana, or energy carrying

cosmic, vital, seminal, and other energies, as well as sensation,

intelligence and consciousness in the causal, subtle, and physical

bodies. Shodhana means purifying, or cleansing. The term nadi

shodhana means the purification of the nerves. This pranayama is

also referred to as 'alternate nose breathing'.

How to do

Sit in a comfortable cross legged position, spine straight, shoulders

down, and relaxed. Head centered between the shoulders, chin

tipped slightly downward, eyes closed. Use the thumb, and fourth

finger (ring finger) of your right hand. The two middle fingers can

rest gently on your forehead. To avoid strain in the neck, and

shoulders, keep them closed into the palm.

Use your thumb to close off the right nostril, as you breath into the

left. Initially start off the inhalation to the count of five. Should you

experience dizziness, reduce the count. As soon as you reach the top

of the inhalation, immediately close the left nostril with your right

ring finger, removing your thumb from the right nostril at the same

time, and begin a slow, rhythmic, effortless exhalation through this

nostril. Do this to the count of five. Inhale through the right nostril

to the count of five. Close the right nostril with your right thumb.

Exhale through the left nostril to the count of five.

Benefits

Calms the mind, promoting peace and tranquility.

Creates balance, harmony and rhythm in the entire system.

Improves the respiratory system.

Strengthens the nervous system.

Purifies the body by oxygenating the blood supply.

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However, Pranayama should not be forced and done without proper

preparation, or it may lead to nervous breakdowns. It is part of a

process in yoga. Breath control is a spiritual practice of cleansing the

mind and body which should be done appropriately and with proper

guidance and preparation.

Varieties of Pranayama

Bahya-abhyantar-stambha-vritti-desaa-kala

Sankhyabhih patidtishto deergha-sukshmah.

Yoga Sutras Chap. II, Sa. 50

Pranayama is regarded lengthy or subtle according to its three

components, the external, the internal and the steady; the retention

processes are modified by the regulations of space, time and num

When the breath is expired, it is Rechaka, the first kind of

Pranayama. When the breath is drawn in, it is the second, termed

Puraka. When it is suspended, it is the third kind, called Kumbhaka.

Kumbhaka is retention of breath. Kumbhaka increases the period of

life. It augments the inner spiritual force, vigour and vitality. If you

retain the breath for one minute, this one minute is added to your

span of life. Yogins by taking the breath to the Brahmarandhra at the

top of the head and keeping it there, defeat the Lord of death, Yama,

and conquer death. Chang Dev lived for one thousand and four

hundred years through the practice of Kumbhaka. Each of these

motions in Pranayama, viz., Rechaka, Puraka and Kumbhaka, is

regulated by space, time and number. By space is meant the inside

or outside of the body and the particular length or the breadth and

also when the Prana is held in some particular part of the body.

During expiration the distance to which breath is thrown outside

varies in different individuals. The distance varies during inspiration

also. The length of the breath varies in accordance with the

pervading Tattva. The length of the breath is respectively 12, 16, 4,

8, 0 fingers breadths according to the TattvasPrithvi, Apas, Tejas,

Vayu or Akasa (earth, water, fire, air or ether). This is again external

during exhalation and internal during inhalation.

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Time is, the time of duration of each of these, which is generally

counted by Matra, which corresponds to one second. Matra means a

measure. By time is also meant how long the Prana should be fixed

in a particular centre or part.

Number refers to the number of times the Pranayama is performed.

The Yogic student should slowly take the number of Pranayamas to

eighty at one sitting. He should have four sittings in the morning,

afternoon, evening and midnight, or at 9 a.m., and should have thus

320 Pranayamas in all. The effect or fruit of Pranayama is Udghata

or awakening of the sleeping Kundalini. The chief aim of Pranayama

is to unite the Prana with the Apana and take the united Pranayama

slowly upwards towards the head.

Kundalini is the source for all occult powers. The Pranayama is long

or short according to the period of time, it is practised. Just as

water, thrown on a hot pan shrivels upon all sides as it is being dried

up, so also air, moving in or out ceases its action by a strong effort

of restraint (Kumbhaka) and stays within.

Vachaspati describes Measured by 36 Matras, is the first attempt

(Udghata), which is mild. Twice that is the second, which is

middling. Thrice that is the third, which is the intense. This is the

Pranayama as measured by number.

The place of exhalation lies within 12 Angulas (inches) of the tip of

nose. This is to be ascertained through a piece of reed or cotton. The

place of inhalation ranges from the head down to the soles of the

feet. This is to be ascertained through a sensation similar to the

touch of an ant. The place of Kumbhaka consists of the external and

internal places of both exhalation and inhalation taken together,

because the functions of the breath are capable of being held up at

both these places. This is to be ascertained through the absence of

the two indicatives noted above, in connection with exhalation and

inhalation.

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The specification of the three kinds of breath regulations, by all

these threetime, space and number is only optional. They are not

to be understood as to be practised collectively, for in many Smritis

we meet with passages, where the only specification mentioned with

reference to the regulation of breath is that of time.

The fourth is restraining the Prana by directing it to external or

internal object; Bahyabhyantara-vishayakshepi chaturthah (Yoga

Sutras: 11,50).

The third kind of Pranayama that is described in Sutra 50 of the Yoga

Sutras, is practised only till the first Udghata is marked. This fourth

Pranayama is carried further. It concerns with the fixing of the

Prana in the various lotuses (Padmas or Chakras) and taking it

slowly, and slowly, step by step, and stage by stage to the last lotus

in the head, where perfect Samadhi takes place. This is internal.

Externally it takes into consideration the length of breath in

accordance with the prevailing Tattva. Prana can be described either

inside or outside.

By gradual mastery over the preliminary three kinds of Pranayama,

the fourth kind comes in. In the third kind of Pranayama the sphere

is not taken into consideration. The stoppage of the breath occurs

with one single effort and is then measured by space, time and

number and thus becomes Dirgha (long) and Sukshma (subtle). In

the fourth variety, however the spheres of expiration and inspiration

are ascertained. The different states are mastered by and by. The

fourth variety is not practised all at once by a single effort like the

third one. On the other hand, it reaches different states of

perfection, as it is being done. After one stage is mastered, the next

stage is taken up and practised. Then it goes in succession. The third

is not preceded by measurements and is brought about by a single

effort. The fourth is however preceded by the knowledge of the

measurements, and is brought about by much effort. This is the only

difference. The conditions of time, space and number are applicable

to this kind of Pranayama also. Particular occult powers develop

themselves at each stage of progress.

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Three Types of Pranayama

There are three types of Pranayama, viz., Adhama, Madhyama and

Uttama (inferior, middle and superior). The Adhama Pranayama

consists of 12 Matras, Madhyama consists of 24 Matras and the

Uttama occupies a time of 32 Matras. This is for Puraka. The ratio

between Puraka, Kumbhaka and Rechaka is 1:4:2. Puraka is

inhalation. Kumbhaka is retention. Rechaka is exhalation. If you

inhale for a period of 12 Matras you will have to make Kumbhaka for

a period of 48 Matras. Then the time for Rechaka will be 24 Matras.

This is for Adhama Pranayama. The same rule will apply to the other

two varieties. First, practise for a month of Adhama Pranayama.

Then practise Madhyama for three months. Then take up the Uttama

variety.

Salute your Guru and Sri Ganesa as soon as you sit in the Asana. The

time for Abhyasa is early morning 4 a.m., 10 a.m., evening 4 p.m.,

and night 10 p.m., or 12 p.m. As you advance in practice you will

have to do 320 Pranayamas daily.

Sagarbha Pranayama is that Pranayama, which is attended with

mental Japa of any Mantra, either Gayatri or Om. It is one hundred

times more powerful than the Agarbha Pranayama, which is plain

and unattended with any Japa. Pranayama Siddhi depends upon the

intensity of the efforts of the practitioner. An ardent enthusiastic

student, with Parama Utsaha, Sahasa and Dridhata (zeal,

cheerfulness and tenacity), can effect Siddhi (perfection) within six

months; while a happy-go-lucky practitioner with Tandri and Alasya

(drowsiness and laziness) will find no improvement even after eight

or ten years. Plod on. Persevere with patience, faith, confidence,

expectation, interest and attention. You are bound to succeed. Nil

desperandum Never despair.

The Vedantic Kumbhaka

Being without any distraction and with a calm mind, one should

practise Pranayama. Both expiration and inspiration should be

stopped. The practitioner should depend solely on Brahman; that is

the highest aim of life. The giving out of all external objects, is said

to be Rechaka. The taking in of the spiritual knowledge of Sastras, is

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said to be Puraka, and the keeping to oneself of such knowledge is

said to be Kumbhaka. He is an emancipated person who practices his

Chitta thus. There is no doubt about it. Through Kumbhaka the mind

should always be taken up and through Kumbhaka alone it should be

filled up within. It is only through Kumbhaka that Kumbhaka should

be firmly mastered. Within it, is Parama Siva. At first in his

Brahmagranthi there is produced soon a hole or passage. Then

having pierced Brahmagranthi, he pierces Vishnugranthi, then he

pierces Rudragranthi, then the Yogin attains his liberation through

the religious ceremonies, performed in various births, through the

grace of Gurus and Devatas and through the practice of Yoga.

Pranayama for Nadi-Suddhi

The Vayu cannot enter the Nadis if they are full of impurities.

Therefore, first of all, they should be purified and then Pranayama

should be practised. The Nadis are purified by two processes, viz.,

Samanu and Nirmanu. The Samanu is done by a mental process with

Bija Mantra. The Nirmanu is done by physical cleansing or the

Shatkarmas.

1. Sit on Padmasana. Meditate on the Bijakshara of Vayu (Yam)

which is of smoke colour. Inhale through the left nostril. Repeat the

Bijakshara 16 times. This is Puraka. Retain the breath till you repeat

the Bija 64 times. This is Kumbhaka. Then exhale through the right

nostril very very slowly till you repeat the Bijakshara 32 times.

2. The navel is the seat of Agnitattva. Meditate on this Agnitattva.

Then draw the breath through the right nostril repeating 16 times

the Agni Bija r (Ram). Retain the breath, till you count the Bija 64

times. Then exhale slowly through the left nostril till you repeat

mentally the Bija letter 32 times.

3. Fix the gaze at the tip of the nose. Inhale through the left nostril

repeating the Bija Y (Tham) 16 times. Retain the breath till you

repeat the Bija (Tham) 64 times. Now imagine that the nectar that

flows from the moon, runs through all the vessels of the body and

purifies them. Then exhale slowly through right nostril till you

repeat the Prithvi Bija l: (Lam) 32 times.

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The Nadis are purified nicely by the practice of the above three kinds

of Pranayama by sitting firmly in your usual posture.

Nadi Shuddhi Pranayama

Alternative Nostril Breathing is an Ancient Yogic Breathing Exercise

Nadi Shuddhi Pranayama or Nadi Shodhana is a widely popular

Alternate Nostril breathing exercise with many benefits for the mind

and body.

In Yoga literature, 'Nadi' translates to a 'tubular channel' via which

energy or life force flows throughout the body. The chief Nadis are

Ida, Pingala and Sushumna. Nadi Shuddhi literally translates to

'Purification of the Invisible Energy Channels'. Co-ordination of

these Nadis is said to confer health, strength, mental acumen and

longevity of life.

Benefits of Alternate Nostril Breathing

Cleanses and tones the entire nervous system.

Relieves symptoms of disorders of the respiratory tract

Reduces stress

Enhances a feeling of calm.

Makes Practitioner feel more energetic because of improved

oxygenation

Increases rate of metabolism thus aiding weight loss.

Yogic Posture

Padmasana (Cross legged lotus posture) or Siddhasana (Perfect

Yoga pose for meditation) is recommended for Nadi Shuddhi

Pranayama. If traditional yoga postures seem difficult, sitting in a

chair is acceptable as long as soles of the feet are on the floor and

the back is straight.

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Nadi Shuddhi Procedure

Close your eyes or let them relax so they are slightly open. Using

either hand, first stretch out your fingers and then bend in your

middle and index finger. The thumb and ring fingers are going to be

used to close the nostrils alternately to breathe in through one

nostril and out through the other.

1. While retaining the hand position, block the left nostril (using

the ring finger, if you use your right hand), while breathing out

through the right nostril.

2. Still keeping the left nostril closed, breathe in through the right

nostril.

3. Now open the left nostril and close the right nostril with your

thumb and breathe out.

4. Keeping the left nostril open, breathe in through the left

nostril, then close the left nostril and breathe out through the right

side.

5. Steps 1-4 comprise one cycle. Repeat 10 cycles to start with.

The duration can be increased with increased comfort and practice.

Nadi Suddhi takes some concentration to get the sequence of

breathing in and out through the correct nostril. So it keeps mind

from wandering and focuses on the breath. It might also be helpful

to chant 'Om' while doing this exercise to use this as a meditative

exercise.

If you are using this breathing technique for a few minutes at the

beginning of your meditation session, move on to the even, deep and

regular breathing for the rest of your session and close your

meditation with a deep breath in and slowly release it. This would

help enhance the calming effect of the meditation.

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Pranayama - Nadi Shodhan, Anuloma Viloma, Alternate Nostril

Breathing

Anuloma Viloma (Alternate Nostril breathing) or Nadi Shodhan

(Without Retention or Kumbhaka)

At any time, we only breath through one nostril, left nostril is active

for about 90 minutes, and after that it changes to right nostril and it

remains active for another 90 minutes. This is a healthy pattern. But

due to imbalances in physical and mental energies, the rhythm is

imbalanced. Yoga says that left nostril is IDA Nadi which represents

mental energy and mind, and right nostril is Pingala Nadi, which

represents physical energy and body. If there is imbalance between

Ida and Pingala then body and mind are imbalanced.

The purpose of the alternate nostril breathing is to balance these 2

forces, the mental energy and physical energy, to bring harmony

between Body and Mind.

Following are the benefits of Alternate Nostril Breathing -

Proper supply of oxygen is ensured and carbon dioxide is

effectively removed.

More oxygen is made available per breath, making the

breathing most efficient.

Blood is purified of toxins.

Very effective for stress management.

Helps reducing the anxiety, depression and other mental

illnesses.

Balancing Ida and Pingala removes all the blockages in the

pranic energy channels, which may lead to spiritual awakenings.

It gives all the benefits of Deep breathing as well.

Practice - Note (Practice of Anuloma - Viloma or Nadi Shodhan

should be done with a Yoga Expert Only)

Begineers can start with deep breathing practice in sitting

position (Padmasana - Lotus, Swastikasana- Auspicious, Vajrasana -

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Thunderbolt, Any Cross legged position in which the body can be

relaxed and spine is erect.)

Pranav Mudra of right hand, will help close the right nostril

while inhaling through left nostril and ring finger can close the left

nostril while inhaling through right.

Initially 4 seconds inhale through left and exhale for 6 seconds

through right nostril, then inhala through right for 4 seconds and

exhale through left for 6 seconds can be practiced for about 5

minutes.

With practice one can increase the counts to 4:8, or 5:10 or

6:12 seconds

Precautions -

If you feel little bit of discomfort then you can reduce the ratio

of breathing.

Under No circumstances the proportion of the breathing should

be forced.

People who have undergone abdominal surgeries, heart

surgeries, brain sugeries should consult the medical expert or

consultant.

Please do not rush to increase the proportions, as it will not

help, but trying to practice easy ratio (4:6 seconds) for little more

time may help.

Initially one should start slowly by 30 Inhalation and

exhalations in 1 minute, and slowly build the speed to 60 rounds in 1

minute. You may practice it for about 3 minutes.

After practicing for 15 to 20 days, one can increase the speed

to about 80 rounds per minute and then you may even do 120

rounds in 1 minute.

Pranayama - Surya Bhedan (Right Nostril breathing or Revitalizing

breath)

Surya Bhedan (Right Nostril breathing or Revitalizing breath)

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Right nostril is Pingala Nadi, which represents physical energy and

body. The breath through right nostril is important for many

important metabolic processes.

The purpose of the Right nostril breathing is to increase the Pranic

energy , the physical energy, to revitalize the body. It increases the

efficiency of digestive system, also boosts the nervous system,

especially the sympathetic nervous system.

Following are the benefits of Alternate Nostril Breathing -

It increases the body temperature, which removes the Kafa

(mucus) imbalance. This is very effective in obesity. Regular practice

of Right nostril breath is used for weight loss.

Prana increases in the body, increasing the vitality.

Very effective for depression, low energy.

Helps reducing the anxiety, depression and other mental

illnesses.

It gives all the benefits of Deep breathing as well.

Practice - Note (Practice of Right Nostril breathing should be done

with a Yoga Expert Only)

Begineers can start with deep breathing practice in sitting

position (Padmasana - Lotus, Swastikasana- Auspicious, Vajrasana -

Thunderbolt, Any Cross legged position in which the body can be

relaxed and spine is erect.)

Pranav Mudra of right hand, will help close the left nostril while

inhaling through right nostril .

Initially 4 seconds inhale through right and exhale for 6

seconds through right nostril or left nostril, this can be practiced for

about 5 minutes.

With practice one can increase the counts to 4:8, or 5:10 or

6:12 seconds

Precautions -

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If you feel little bit of discomfort then you can reduce the ratio

of breathing.

Under No circumstances the proportion of the breathing should

be forced.

People who have undergone abdominal surgeries, heart

surgeries, brain sugeries should consult the medical expert or

consultant.

Please do not rush to increase the proportions, as it will not

help, but trying to practice easy ratio (4:6 seconds) for little more

time may help.

UJJAYI PRANAYAMA

Introduction :

The word Ujjayi is divided as Ut + Jayi. However, it does not indicate

declaration of any type of Jay i e winning. In this type of Pranayama,

while performing Pooraka, due to the friction of air in the throat, a

typical sound is created. (The sound is different from the sound

emitted from the larynx) Hence, the Pranayama is termed as Ujjayi

Pranayama. The meaning of the name has not been described

anywhere. Instead of wasting time on finding out the meaning, it is

beneficial to view the description of the performance.

To perform the Pranayama :

While studying Nadi Shuddhi Pranayama, we have reviewed in detail

how the Pooraka, Kumbhaka and Rechaka should be performed and

the conditions or certain things to be remembered while performing

Pranayama. All these are necessarily observed while performing this

type of Pranayama too. Wherever any change is expected, that only

is outlined without reiterating the earlier descriptions.

Pooraka :

Poorak performed in a typical manner is the characteristics of this

type of Pranayama. The Pooraka is to be performed with both the

nostrils. While performing Pooraka, a sound is generated when the

air

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passes through the throat due to its friction. This sound should be

consistent from the beginning of the Pooraka till its end. The chest

should expand while performing the Pooraka. The stomach should

not be contracted while expanding the chest. A control over the

muscles of the stomach is to be exercised, so as to achieve only a

little bit of contraction, focusing the entire attention on the

expansion of the chest. However, attention should be paid to the fact

that while expanding the chest, the stomach also is not expanded.

The Pooraka should be done at a constant pace and the sound

generated should be low and pleasing to the ear. There should not

be any ups and downs in the sound. The sound should come out of

the upper part of the throat and not from the upper or front part of

the nose. If it is generated through these parts, it may prove to be

harmful for the nervous system. While performing Pooraka, the

facial muscles should not be stretched. The start and the ending of

the Pooraka has to be natural. At the end of the Pooraka, one should

not strive to inhale further air by using more strength.

Kumbhaka :

The Kumbhaka is to be performed as described earlier. After

Pooraka, both the nostrils should be closed, Jalandhar Bandh should

be fixed and the Kumbhaka should be performed. During Kumbhaka,

the other two bandhas, Uddiyan Bandh and the Mul Bandh should be

fixed. The Kumbhaka should be performed till such time as not to

have any strain on the breathing system. Then the bandhas should

be released and Rechaka should be performed. The units for which

Kumbhaka is to be performed cannot be defined, but it should be

performed with ease and capability. If the units for which the

Kumbhaka is performed are less, then accordingly the Pooraka and

Rechaka can also be adjusted.

Rechaka :

In this type, Rechaka is to be performed by left nostril. After

completing Kumbhaka, the three bandhas should be released and

the left nostril should be opened. Then the chest should be

contracted and the Rechaka performed at a constant pace. The pace

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should be gradual and the Rechaka should be performed without any

hurry. During Rechaka too, glottis is to be pressed upwards and a

sound should be generated as was stated in Pooraka. Rechaka

should be double the time allotted for Pooraka. However, while

performing such deep Rechaka, it should be limited to the time, so

as to perform the subsequent Pooraka in a neat and controlled

manner.

Duration :

The duration for which Pooraka, Kumbhaka and Rechaka are

performed, will change according to the capability of the Sadhaka.

Hence, the time or the units are not specified. The duration should

be such as can be easily performed. There should be seven

continuous cycles in one rotation of Pranayama and thereafter each

week, three more cycles should be added. However, according to the

capacity of each sadhaka, the duration or the number of cycles may

be changed and as such no hard and fast rule can be laid down.

BHRAMARI PRANAYAMA

Introduction :

The original word in the term Bhramari is Bhramar (humming bee).

This pranayam relates to the word bhramar, i. e. the sound that

bhramar emits. The characteristics of this pranayama is to create a

sound like that of the humming bee while performing Pooraka or

Rechaka. Hence, we can state that the name is quite appropriate.

To perform the Pranayama :

The earlier dos and don'ts and cautions apply to this type too. The

pranayama should be studied while sitting in asanas such as

Padmasan or Simhasan. Since the left or right nostril is not to be

used independently, there is no need for Pranavmudra. The entire

action is with both the nostrils.

Pooraka :

To perform the Pooraka efficiently, first perform a gradual Rechaka

and then start Pooraka. While inhaling air, the soft palate of the

breathing tube in the throat area should be pressed a little so as to

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obstruct the air flow. Since this palate is soft and flexible, it starts

vibrating and a peculiar sound is generated. Initially, the sound is

hoarse and odd. However, with continuous practice, the sound turns

melodious and similar to the beautiful tone of the humming bee. This

sound is of a lower volume than that in Rechaka. Hence, it is termed

as Bhramar Dhwani (sound of humming bee). When the Pooraka

with a constant pace and the sound is complete, then Kumbhaka is

performed.

Kumbhaka :

When the Pooraka is completed, both the nostrils are closed with

pranavmudra, all the three bandhas are fixed and Kumbhaka is

performed. No sound is expected while being in Kumbhaka. All the

three bandhas should be observed as described earlier. Initially, the

duration of the Kumbhaka should be same as that of Pooraka and

then gradually it should be increased with continued practice to be

four times that of Pooraka.

Rechaka :

After completion of Kumbhaka, the bandhas should be released in

the order defined earlier and Rechaka should be started. The

Rechaka, too should generate sound as that in Pooraka. However,

the sound generated here is more in volume than that in Pooraka.

This can be termed as Bhraamari Naad (sound of female humming

bee) this is more melodious than earlier. The sound should be

gradual and at a constant pace without any ups and downs. With

continued practice, the sound will be more clear and pleasing to the

ears. The units in Rechaka should be double that that in Pooraka.

After Rechaka, the next rotation can be immediately commenced.

Duration :

The duration of the study of Pranayama cannot be limited to the

duration of one cycle only. Maintaining the same proportion of

Pooraka, Kumbhaka and Rechaka in one cycle, the number of cycles

that can be performed at a stretch will define the duration for the

Pranayama study. During this syllabus, the Pranayama should be

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practiced for at least ten minutes duration. Initially, only a single

cycle is performed. However, with practice, the duration can be

increased.

Physical Effects :

The effects of this Pranayama have not been researched and hence

cannot be definitely stated. Earlier, we have reviewed the effects of

Kumbhaka performed with all the three bandhas. Those effects are

no doubt present, but due to the sound, the concentration of the

mind is also facilitated. The vibrations generated in the body due to

the sound, also have a good effect on the internal organs and mainly

the brain and the nervous system. However, the definite effects

cannot be stated today.

Pranayama from Hatha Yoga Pradipika - as mentioned in Hatha Yoga

Note - The Following Types of Pranayama should only be practiced

under the direct guidance of Expert Guru. Please DO NOT Practice by

reading the following article, it may be harmful to your health.

Pranayama in Hatha Yoga Pradipika -

Prana is vital energy, and ayama is control and extension of the

Pranic energy. Swami Swatmarama in Hatha Yoga Pradipika talks

about Pranayama as the way to awaken the kundalini, regular

practice of Pranayama can lead to spiritual awakening and self

realization. He describes various types of Pranayama, which has

different effects on the body, mind and spirit.

Considering the physiology of Pranayama, Swami Niranjananda of

Bihar School of Yoga has classified Pranayama as hyperventilation

and hypoventilation. Mainly Kapalbhati, & Bhasrika Pranayama are

considered as Hyperventilation type of Pranayama, this type of

Pranayama revitalizes body. Bharamari, Shitali, Sitkari, Ujjayi etc are

considered as hypoventilation. Though kapalbhati is described as

cleansing technique in Hatha Yoga, it reduces the carbon dioxide

(CO2) percentage in blood so it can be classified as hyperventilation

Pranayama.

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Kumbhaka (Retention of air) along with Bandhas (energy locks) is

very important in Pranayama, it has long lasting effects on nervous

system, brain and other parts of the body. So guidance of Guru is

essential for practicing Pranayama. The practice of Kumbhaka

increases the CO2 in the blood, which stresses the nervous system,

and continuous practice results in nervous system becoming

tolerant. Some of the Yogis have displayed unique capacity to

survive without O2, with regular practice of Pranayama.

Nadi Shodhan Pranayama (Nadi purifying Pranayama) -

Balancing the Ida and Pingala, the mental force and vital force is one

of the main objectives of Pranayama. Left nostril (Ida) and right

nostril (Pingala) if balanced can awaken Sushumna (the psychic nadi

or channel carrying kundalini) nadi. Swami Swatmarama

recommends Nadi Shodhan Pranayama, (alternate nostril breathing

with Kumbhaka and Bandhas) for purifying Ida Nadi and Pingala

Nadi.

Surya Bhedan - Surya is sun, in the body pingala nadi represents

energy of Sun or vital energy, Surya Bhedan Pranayama increases

vital energy in the body, and it is revitalizing Pranayama. It is

practiced by inhaling with right nostril, then performing kumbhaka

with bandhas (Jalandhar Bandha or Chin Lock, Moola Bandha or

Anus lock and Uddiyan Bandha or Abdominal Lock) and exhaling

through left nostril. This Pranayama stimulates the sympathetic

nervous system and left part of the brain. It eliminates wind or gas

related trouble (Vata Dosha as per Ayurveda) and balances Mucus

(Kapha as per Ayurveda) and Bile / acidity (Pitta Dosha as per

Ayurveda).

Bhasrika (bellow's breath) - This literally means one has to operate

lungs like the bellow, fast inhalation and fast exhalation, followed by

inhaling through right nostril and performing kumbhaka with

bandhas and exhaling through left nostril, this is is Bhasrika

Pranayama. This is vitalizing type of Pranayama. This rhythmic

inhalation and exhalation stimulates the circulation of cerebral fluid,

creating compression and decompression in the brain. Rhythmic

diaphragm movements stimulate heart & lung muscles improving

25

blood circulation. Accelerated blood circulation and rate of gas

exchange in each cell produces heat and washes out gases.

Bhramari (Humming Bee Breath) - In this Pranayama one has to

make sound like humming bee while exhalation and inhalation as

well. This Pranayama increases psychic sensitivity and awareness of

subtle sound vibrations, this proves to be useful for Nada

Mediatation. This is useful in removing stress and mental problems

like anxiety, depression, anger etc.

Ujjayi (Victorious breath) - This is also called psychic breath. This

type of Pranayama is done with inhalation via nostrils then

performing Bandhas and exhalaing through left. During inhalation

and exhalation a typical sound (Ujjayi Sound) should be created by

compressing epiglottis in the throat. Ujjayi sound can be combined

with So-Ham or Guru Mantra for better awareness of Mantra. Ujjayi

Pranayama has therapy applications, especially useful in insomnia,

tensions, and heart diseases. This should not be practiced in Low

blood pressure, as the practice of this Pranayama puts pressure on

carotid sinus which further reduces blood pressure.

Sitkari - This is done by opening lips, keeping the upper and lower

teeth touching each other, then inhaling through mouth with hissing

sound, then performing kumbhaka with bandhas and then exhaling

with nostrils. The air passing via tongue, cools the blood, lowering

the temperature of the blood. This type of Pranayama removes

excess heat in the body. Also the diseases like acidity, hypertension

etc. This Pranayama harmonizes the secretions of reproductive

organs and all the endocrine system. Also it improves digestion,

lowers High Blood pressure, purifies the blood.

Shitali - (Cooling Breath) Tongue is rolled and inhalation is done via

mouth followed by Kumbhaka with Bandhas and then exhalation

with nostrils. The effects of the Shitali are same as Sitkari

Pranayama.

Moorcha - (Swooning Breath or Fainting) This type of Pranayama

induces a state of "conscious unconsciousness" (in the words of

Swami Satyananda of Bihar School of Yoga). One should inhale

through both the nostrils, the kumbhaka with Bandhas, but while

26

exhaling the Jalandhar Bandha (Chin Lock) is kept intact and then

exhalation is done with the Jalandhar bandha (Chin lock). Excess

pressure is exerted on carotid sinus during exhalation with

Jalandhar bandha, which further reduces blood pressure and one can

experience a state of unconsciousness with practice.

This Pranayama involves high risks so should not be practiced with

out the Direct Guidance of Guru.

Plavini - (Floating breath) After inhalation the air is filled in to

stomach and kept inside for some time. Swami Satyananda mentions

that one can inhale the air via mouth while practicing this. Text of

Hatha Yoga Pradipika mentions that one can float easily on water

with this Pranayama. This Pranayama helps remove most of the

ailments of stomach or digestive system.

Alternate Nostril Breath,

Nadi Suddhi

Alternate Nostril Breath is also known as Nerve Purification due to

its profound ability to release/purify thought patterns and create

clarity in the mind.

Nadi Suddhi can be practiced concurrently with Deerga Swasam and

Kapalabhati.

It is considered to be the most powerful practice for Brain Wave

Optimization and the control of mental energy.

The main word to describe this practice is "BALANCE".

Alternate Nostril Breath balances the left and right nostril air flow,

thereby affecting the left and right hemispheres of the brain.

Said to be the perfect preparation for a meditation practice, this

Pranayama can be performed by itself or preceded by any of the

above practices.

27

Instructions for Basic Nadi Suddhi:

Form a soft fist with the right hand, and stick out the thumb and the

last two fingers, making the configuration known as the Vishnu

Mudra.

The thumb is used to block the right nostril, and the

fingers to block the left.

Bring the hand up to the face, block the right nostril

and exhale through the left nostril.

Once the exhale is complete, inhale through the left.

Once the inhale is complete, switch nostrils (i.e.

block the left one with the two fingers), and exhale

through the right.

The traditional pattern of Nadi Suddhi Pranayama is 'Exhale, inhale,

and switch'.

Keep the breath comfortable and smooth.

No need for deep breath in the beginning.

Focus on balancing the left and the right air flow AND on balancing

the inhale and the exhale.

No need for Ujjaii breath, or retention of the breath.

Start with 2 minutes. Extend to 10-20 minutes.

Instructions for Advanced Nadi Suddhi:

STEP 1:

Once you feel comfortable with 10-20 minutes of Nadi Suddhi, begin

to lengthen the breath.

Again, this must be done slowly and gradually.

Count the seconds on the exhale and the inhale. Establish a

comfortable rhythm. For example: "Inhale for 6 seconds, exhale for

8 seconds."

28

Keep that for a few days until it becomes 'too easy'.

STEP 2:

Then, increase the duration of the inhale and the exhale by one or

two seconds. For example: "Inhale for 7 seconds, exhale for 10

seconds."

Keep that for a few days till it becomes 'too easy'.

You get the idea?

Continue gradually until you reach 12 seconds on the inhale. At that

point, there is no need to lengthen your inhale anymore.

STEP 3:

Now, work on the exhale only.

The goal is to achieve the 1:2 ratio (inhale for 12 seconds, exhale for

24 seconds).

Practice until you can sustain that rhythm for 10 minutes

comfortably.

STEP 4:

Then, begin Antara Kumbhaka (retention on the inhale).

Second by second, build gradually.

Practice until the retention is 12 seconds long (1:1:2 ratio).

You may also incorporate the use of Bhandas, the yogic energy

locks, to retain more energy.

STEP 5:

Now, you may start practicing Bahya Kumbhaka (retention on the

exhale).

Start with one or two seconds of holding the air out.

Build up to 48 seconds!

That's not a typo. But this should take many years.

29

This practice may, and should, take a lifetime. Go for the process,

not the result!

At this point, you may extend Antara Kumbhaka to 24 seconds.

The final ratio is 1:2:2:4.

inhale for 12 -- hold for 24 -- exhale for 24 -- hold for 48

Some yoga schools recommend the same ratio with 10, 20, 20, 40

seconds respectively. That's OK, too, as long as you get there

gradually and over many years.

Bandhas, energy locks, should be practiced during Bahya Kumbhaka.

At this point, you should be having Alternate Nostril Breath for

dinner, and feel fully satisfied and energized.

In fact, you may easily turn into a 'breatharian' and sustain your

body solely on the breath.

Love,

Yoga for detoxification

According to yoga, there exists an invisible electric circuit in the

body, which is made up of 72,000 units (the nadis). The three main

nadis are Ida, Pingla and Sushunna, which run along the spine. In

order to maintain and keep this electrical circuit problem-free,

several techniques are practised that help balance and stabilise our

system. It is said that all problems begin somewhere in this

electrical circuit. "Nadi Shuddhi Kriya" strengthens the three main

nadis, keeping your mind and body healthy enough to resist toxins

that attack you all day long.

30

Exercise 1

Sit in padmasana. Close your eyes

Close one nostril with the thumb

Inhale slowly with beej mantra "Ra" in your mind

Exhale through the same nostril

Repeat 15 - 20 times

Practice the same by closing the other nostril.

Exercise 2

31

Exercise 2

Sit in padmasana and close your eyes

Take in a deep breath and feel the air going to the bottom of your

spine

Get fully aware of your spine

Slowly exhale and relax.

Anuloma Viloma

Yoga - Anuloma Viloma

What is Anuloma Viloma?

Anuloma Viloma is a breathing technique. In Sanskrit

Anuloma means with the natural order and Viloma

means going against. Thus it is called Alternate

Nostril Breathing Technique. In this Breathing

Technique, you inhale through one nostril, retain the breath, and

exhale through the other nostril. A healthy person breathes mainly

through the left nostril that is the path of the ida nadi, and then

through the right nostril, the path of the Pingala nadi. If you are

really healthy, you will breathe through the Ida nostril about one

hour and fifty minutes, then through the Pingala nostril.

But in many people, this natural rhythm is disturbed. Anuloma

Viloma balances the rhythm of breathing and restores, equalizes

flow of Prana in the body.

What is the technique of Anuloma Viloma?

There are six steps that form one round of

Anuloma Viloma. First raise your right hand,

curling your forefinger and middle finger

into your palm, leaving thumb, fourth finger,

and little finger extended.

32

1. Place your thumb on the right side of your nose and apply gentle

pressure just under the bone, where the fleshy part of the nose

begins. Inhale through the left nostril, to the count of four.

2. Hold the breath by closing both the nostrils, to the count of

sixteen.

3.Then exhale through the right nostril, closing the left with the ring

and little fingers, to the count of eight.

4. Inhale through the right nostril, keeping the left nostril closed

with the ring and little fingers, to the count of four.

5. Hold the breath, closing both nostrils, to the count of sixteen.

6. Exhale through the left nostril, keeping the right closed with the

thumb, to the count of eight.

Initially practice three rounds and gradually reach upto twenty

rounds.

What are the benefits of practicing Anuloma Viloma?

Anuloma Viloma helps to balance and harmonize

the functioning of the right and left hemispheres of the

brain and ensures optimum creativity and optimum

logical verbal activity. It is the best technique to soothe

the nervous system and calms the mind. It encourages

the removal of state air and toxins as the exhalations

are longer than inhalation in this technique.

Cnu.pne