Nadi is a tubular organ of the body like an artery or a vein for the passage of prana or energy. A nadi has three layers like an insulated electric wire. The innermost layer is called sira, the middle layer damani and the entire organ as well as the outer layer is called nadi.
Shodhana meaning purifying or cleansing, so the object of Nadi Shodhana Pranayama is the purification of the nerves. A little obstruction in a water pipe can cut off the supply completely. A little obstruction in the nerves can cause great discomfort and paralyze a limb or organ.
Alternate Nostril Breathing is also known as Anuloma Viloma Pranayama.
The principal benefit of practicing Alternate Nostril Breathing is that it strengthens the respiratory system. If exhalation is twice as long as inhalation, stale air and waste products are drained and expelled from the lungs, and from the entire body. Alternate Nostril Breathing calms and balances the mind. You should try to perform at least 10 rounds daily.
As you become more advanced, the “count” of the exercise may be done, but always in a ratio of 1-4-2. This means that for every second that you inhale, you retain the breath 4 times as long, and exhale for twice as long. Never change this ratio. So you inhale to a count of “4”, retain the breath to a count of “16” and exhale to a count of “8”. You may also increase the number of rounds of alternate nostril breathing which is practiced.
During retention, there is the highest rate of gaseous exchange in the lungs. Because of the increase in the pressure, more oxygen goes from the lungs into the blood and more CO2 (and other waste products) pass from the blood into the lungs for elimination during exhalation.
Vishnu Mudra Benefits
For this traditional hand position (use for Alternate Nostril Breathing), bend the two middle fingers of the right hand into the palm. The thumb is used to close the right nostril. The two end fingers is used to close the left nostril.
Mudras have been used in the Eastern world for thousands of years. Their purpose is to channel and redirect energy within the body to achieve optimal health and vitality. The word mudra translates as “seal”, it is used to describe a physical gesture made with the body or hands.
In yoga philosophy it is said that we have 72,000 subtle energy pathways (nadis) moving through our bodies. Many of these end in our hands and fingertips which is why hand mudras are so amazing.
When we hold our hands into a specific position with awareness we are creating a seal of energy between 2 or more of the nadis. We begin to develop a new circuit of energy in our subtle energy bodies. Each finger and thumb is said to hold a certain element quality and we can encourage energy to flow to or from certain areas of our being simply by changing the position of our hands.
Ancient holy people dedicated their lives to exploring mudras and now we are able to pick and choose a particular one to suit our needs. Some focus on the physical world, helping to ground and nourish our bodies. Some encourage us to open our minds to subtle and spiritual experiences.
Vishnu Mudra, also known as “Universal Balance Gesture”. In Indian mythology Vishnu is the protector of the world. He is a Hindu deity whose role is to protect humans and to keep the Universe in balance.
This mudra activates the energies of the first three chakras – The Muladhara (root – for grounding and stability.) Svadisthana (Sacral- for enjoyment and relationships.) and Manipura (Solar Plexus- for personal power and inner fire.)
To practice Vishnu mudra come into a comfortable seated position. Raise the right hand with the elbow bent. Always practice with your right hand, even if you are left handed. now curl the forefinger and middle finger in towards the palm of the hand. Allow your thumb, ring and little finger to extend.
Your thumb symbolises the element of fire and is linked to Manipura Chakra. Your ring finger’s element is earth, linked to Muladhara and your little finger is water, linked to Svadisthana. By extending these digits you are encouraging the flow of energy to the corresponding elements within you. The other fingers bow down to allow space for these to expand and flourish.
Nadi Shodhana Benefits
Vishnu Mudra is normally used during pranayama (breathing practice) specifically, Nadi Shodana (Alternate Nostril Breathing.) This breathing technique can transform the way you feel within minutes. It is helpful with dizziness, anxiety and an overactive mind. Nadi Shodana is considered by some to be one of the most beneficial Yoga breathing practices you can do!
The benefits include:
– Detoxifying the body
– Reducing stress and anxiety
– Calming the nervous system
– Balancing hormones
– Supporting respiratory channels
– Encouraging mental clarity and focus
– Infusing the body with oxygen
– Bringing balance to right and left hemispheres of the brain
Nadi Shodhana Breathing Technique
Close your eyes. Begin with the right hand in the Vishnu Mudra position and the thumb on the right nostril. When exhaling, try to empty the lungs completely.
- Close the right nostril with the right thumb and exhale completely through the left nostril. Then inhale deeply through the same left nostril.
- Close the left nostril with your ring and little finger of the Vishnu Mudra, release the right nostril. Now exhale slowly and completely through the right nostril.
- Inhale deeply through the same (right) nostril. Then close the right nostril and exhale through the left nostril. This is one round of Alternate Nostril Breathing.
- This practice helps to maintain balance between Nadis.
- If you feel headache, heaviness of the head, giddiness, uneasiness etc, it means you are exerting much pressure on the lungs.
- The first symptoms of correct practice is the feeling of freshness, energy and lightness of the body and mind.
The blood receives a larger supply of oxygen in Alternate Nostril Breathing than in normal breathing, so that one feels refreshed and the nerves are calmed and purified. The mind becomes still and lucid.
Note. – In the beginning the body perspires and shakes, while the thigh and arm muscles become tense. Such tension should be avoided.
- Persons suffering from high blood pressure or heart trouble should never attempt to hold their breath (kumbhaka). They can practice Nadi Sodhana Pranayama without retention (kumbhaka) with beneficial effect.
- Persons suffering from low blood pressure can do this pranayama with retention after inhalation (antara kumbhaka) only, with beneficial effects.
It promotes balance between the two nostrils apart from cleansing the nasal tract. It increases the vitality. Metabolic rate decreases as in case of all other Pranayama practices. It increases the digestive fire and appetite.
It lowers the levels of stress and anxiety by harmonizing the pranas. It is beneficial in respiratory disorders such as Bronchial asthma, Nasal allergy, Bronchitis etc.
It induces tranquility, clarity of thought and concentration. It clears pranic blockages and balances Ida and Pingala nadis, causing Shusumna nadi to flow which leads to deep states of meditation and spiritual awakening. It helps to maintain Brahmacharya which is a prerequisite for spiritual progress.
- Back is not straight, head droops.
- The chest is dropped with exhalation.
- The breath is not smooth.
When To Practice Alternate Nostril Breathing
You can do alternate nostril breathing at any time and place that feels most comfortable to you. You may find that you enjoy doing it in the morning or evening. It can also be done during the day when you need to focus or relax.
Alternate nostril breathing is best done on an empty stomach. Don’t practice alternate nostril breathing if you are sick or congested.
Alternate nostril breathing can be done before or after your yoga practice. Find the way that suits you best as people have different results and experiences. Or you can do it at the start of your meditation practice. This may help you to deepen your meditation.
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