Nadi Sodhana (Alternate Nostril) breathing is exactly what the title says.
We breathe in and out, alternating the nostrils for each inhale and exhale.
This is often called "Sukha Pranayama", meaning comfortable or happy breath.
It is a wonderful beginner practice, yet people will continue with this for years and years. After practicing, you feel enriched and relaxed.
Position
NadiSodhana should be practiced seated. As always, be aware of your back and maintain a long open spine.
Vishnu Mudra: The position of your right hand
- Curl your index finger and middle finger, letting them rest in your palm
- You will be using your thumb and ring finger
- Notice that when you first put your index and middle finger in your palm that the ring finger and pinkie look and feel somewhat strange
That's fine, just let it happen. Try to keep the ring finger and pinkie relaxed.
- Practice this for a few minutes by allowing your hand to rest on a tabletop, rather than holding it up in the air
- You'll find that your whole upper arm relaxes when you do this, and now it's easier to relax your hand
- Remember that breathing practices begin with an exhale
Nadi Sodhana
- Exhale completely, then take a relaxed breath in
- With your right hand in Vishnu Mudra, cover your right nostril with your right thumb
- Exhale out your left nostril
- Inhale through your left nostril
- Cover your left nostril with your ring finger
- Release your right nostril
- Exhale out your right nostril
- Inhale through your right nostril
Steps 2 through 8 are one round. Breathe softly, attentively, and completely.
If you are new to this practice, practice either 6 or 9 rounds. Then stop.
Notice how you feel and continue breathing post-birth.<.br>
The whole point of all of this is your health and well-being - not to finish the practice.
Notes
- Take long full abdominal breaths
- Keep your body relaxed yet maintain the elongated spine
- Don't worry about the pattern of the breathing.
You will probably find that it is quite uneven and weird at first.
Just keep going, and, as with all Yoga practice, be gentle and forgiving with yourself.
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Benefits of Nadi Sodhana
- Visualize your pelvic girdle - see the bowl of the pelvis as it rests in your lower torso
- Slowly rotate the pelvis under and forward - toward your pubic bone - feel the back loosen
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