NADISHODHAN PRANAYAMA - A simple practice that gives great benefits

 

 …We come into the world with an in-breath and exit with an out-breath…

-        Susan Weis-Bohlen, AP

Introduction:- What is Pranayama?

In Sanskrit, prana means life energy, and ayama means controlling or restraining prana. These two words together form pranayama. It is the yogic practice of focusing on breath. In yoga, breath is associated with prana, thus, pranayama is a means to elevate the prana-shakti, or life energies. The Patanjali yoga sutras state that pranayama is the fourth limb of Ashtanga yoga, or the fourth step on the eight-step ladder*.  According to Paramahansa Yogananda, “the real meaning of Pranayama, according to Patanjali, the founder of Yoga philosophy, is the gradual cessation of breathing, the discontinuance of inhalation and exhalation".

 Why should we practice Pranayama?

According to the yoga tradition, the ultimate goal for every human being is to achieve the samadhi state (eighth limb), which is the union with the divine. By reaching this stage, the Atma becomes immortal; that is, the cycle of birth and death is permanently broken, as the Atma has already united with the divine or the Almighty. This is called Liberation. Meditation is the prior step in the sequential process that leads to the Samadhi state. It can be quite difficult to achieve stability in meditation since the mind refuses to let the yogic practitioner calm his thoughts. It is a naturally wandering object that makes stability difficult to achieve. This equilibrium is attained with the aid of pranayama. Through breath regulation, pranayama assists practitioners in attaining mental control and enhances meditation by assisting in the development of a light body and stable mind.

 B.K.S. Iyengar cites Swatmarama in the Hatha Yoga Pradhipika**, “When the breath wanders the mind is unsteady. But when the breath is calmed, the mind too will be still”.

Once the Mind becomes steady through Pranayama and Meditation becomes stable, the path toward Samadhi unfolds.

*The eight limbs are Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi.

** An Indian yogi named Svatmarama wrote the Hatha Yoga Pradipika in the fifteenth century, a classical manual for Hatha yoga written in Sanskrit.

 

What is Nadishodhan Pranayama and How should we do it?

This Pranayama is also called Anuloma Viloma and Alternate nostril breathing. Here, one inhales through the left nostril and exhales through the right, then inhales through the right nostril and exhales through the left. The right nostril represents pingala nadi* (Sun principle or body) and the left nostril represents ida nadi* (Moon principle or Mind). Any cross-legged sitting pose, such as Padmasana, Siddhasana, Sukhasana or Swastikasana, or the thunderbolt pose called Vajrasana, can be used to do this pranayama. The eyes must be closed and the spine straight. With the right hand, the practitioner forms the Pranav mudra, folding the index and middle fingers and using the other fingers to alternately close the nostrils. The left hand should be in the Dhyana mudra, with the thumb and index finger meeting at the tips and the other fingers straight, resting on the left thigh.

After Closing the right nostril with the thumb, deep inhalation is done through the left nostril. Once complete, the left nostril is closed with the ring finger, and deep exhalation is done with the right nostril. In the next round, keeping the left nostril closed, deep inhalation is done through the right nostril, and then closing the right nostril, deep exhalation is done through the left nostril. This process is repeated several times.

What is the duration?

In the beginning, inhalation and exhalation can be practiced for the same duration by counting mentally. For example, if the inhalation is for 4 counts, then exhalation is also for 4 counts (1 count = 1 sec approx). This is called the 4:4 ratio (1:1). After prolonged practice, this duration can be increased to 4:6 (1:1.5) OR 4:8 OR 5:10 OR 6:12 (1:2) ratio. The time required is 10 minutes in the beginning and can be increased gradually to 30 minutes.

What are the benefits?

On the spiritual front, this pranayama balances the ida and pingala nadis which in turn removes all the blockages in the pranic energy channels, which may lead to spiritual awakenings.

Therapeutically, this practice will improve the oxygen supply in the body which will remove the toxins in the blood. Very effective for stress management, helps reduce anxiety, depression, and other mental illnesses.

 

* Nāḍī is a term used for the channels through which, the energies such as prana are said to flow. The nadis are said to connect at special points of intensity, the chakras. There are seven chakras in our body. The three principal nadis run from the base of the spine to the head and are the Ida on the left, the Sushumna in the centre, and the Pingala on the right. Ultimately the goal is to unblock these nadis to bring liberation.

 

What is the advanced Nadi Shodhana?

In Nadi Shodhana Pranayama, the inhalation is called Puraka, and exhalation is called Rechaka. In advanced practice, additionally, a third element is introduced which is called Kumbhaka meaning breath retention. After inhalation through a nostril, the breath is retained by closing both nostrils for a fixed time, and then exhalation is done through the other nostril. The advanced practitioner invokes the bandhas before doing the retention. There are three bandhas which are briefly explained below.

Jalandhar Bandha – Chin lock:- Contract the throat so that no air can pass through it.

Mool Bandha – Root lock:- A posture where the body from the anus to the navel is contracted and lifted up and towards the spine. In this position, the digestive gas (called apana vayu) is trapped within the anus

Uddiyana Bandha – Abdomen lock:- Pulling the abdomen muscles inwards and raising the diaphragm while holding the breath.

 

All the above bandhas are to be activated after inhalation, (during the Kumbhaka phase) to help in the retention of the inhaled air.

Even more advanced practice would be to try to hold the breath after every exhalation as well as after each inhalation.

 

It is cautioned that Kumbhaka with the Bandhas shall be learned from an experienced yoga guru before regular practice.

 

Who should practice Nadi Shodhana?

Anyone can practice the simple Nadi shodhana pranayama (without Kumbhaka).

Conclusion

Nadi Shodhana Pranayama has various therapeutic benefits and can be practiced for spiritual awakening. The more advanced pranayama techniques can be picked up after mastering this one, which is simple to learn and practice.