Alternate Nostril Breathing (Nadi Sodhan)
This simple, yet most powerful technique, is a pranayam that is easy to do, yet can take you through all the stages of your yoga practice.
How to do Alternate Nostril Breathing:
In this pranayam, the breath is always relaxed, deep and full.
Have the left hand in Gyan Mudra resting on your left knee
Use the thumb of the right hand to close the right nostril, and the index finger or ring finger of the right hand to close the left nostril.
Close the right nostril and gently and fully inhale through the left nostril.
Then close the left nostril and exhale through the right nostril.
Then inhale through the right nostril.
Close the right nostril and exhale through the left nostril.
Continue repeating, alternating nostrils after each inhalation.
Benefits of Alternate Nostril Breathing:
Creates whole brain functioning by balancing the right and left hemispheres.
Is both integrating and grounding.
Purifies the ida and pingala nadis, gently.
Creates a deep sense of well-being and harmony on the physical, mental, and emotional levels.
Can help with headaches, migraines, and other stress-related symptoms.
Inhale left, exhale right: Helps to make you calm and integrates unwanted negative emotions and stress. Excellent by itself before bed.
Inhale right, exhale left: Gives clarity, and positive mood. Helps us to focus on what is important.
Breathing through the left nostril is associated with:
Ida, the nadi which ends at the left nostril
Apana, the cleansing energy
The Moon energy—cooling, receptive
Calmness
Empathy
Sensitivity
Excellent before bed
Breathing through the right nostril is associated with:
Pingala, the nadi ending at the right nostril
Prana, the nurturing energy
The Sun energy—warming, projective
Vigor
Concentration
Alertness
Readiness-for-action
Will power
Inhale Sat Exhale Nam