In this article, we are discussing 4 Methods of Nadi Shodhan Pranayama. What is Nadi Shodhan? The fundamental of Nadi Shodan Pranayama is to clear and purify our “Nadis”.Nadi is called “channel” “flow” or “pulse” and Shodhan means purifying process. The best method of Nadi Shodhan is Pranayama performed since ancient times. It is said that Indian Yogis are used to doing regular Pranayama to keep themselves healthy and fit mentally as well as physically. Alternate nostril breathing exercise in which one can inhale breath from one nostril and exhale from another nostril with rhythmic, systematic and scientifically called Nadi Shodhan. The Nadi is nothing but the subtle energy channel of the human body which controls the whole metabolism system and nervous system. What is Pranayama?
4 Methods of Nadi Shodhan Pranayama. What is Nadi Shodhan?
As earlier told the systematic inhaling your breath from one nostril then holding the breath for some seconds and exhaling from another nostril systematically and calmly is called one repetition then again do the same process from another nostril and repeat the method called Nadi Shaodana Pranayama, thus you complete one set. Some yogis refer it as “Anulom Vilom Pranayama”. The basic concept of breathing technique are :
- Rechaka – Exhalation
- Puraka – Inhalation
- Bahya-kumbhaka – Suspension of the breath after exhalation.
- Anter-kumbaka – Retention of the breath after inhalation.
All credit goes if you have concentration alertness and consistency to do Nadi Shodhana Process. And then you achieve the optimum benefits of Pranayama. That technique is used to hold your breath for a long time while inhaling as well as exhaling which is called “Antar Khumbak” and “Bahya Kumbhak”. Shear dedication and discipline are required to do this Process. After you perform the right method, you will get spiritual benefits over Breath and Saul. You can know yourself and your Saul. Thus, you achieve Supernatural Joy the ultimate goal of human beings. Let us discuss the 4 Methods of Nadi Shodan Pranayama. What is Nadi Shodan? Nadi Shodhan Pranayama also refer as Anulom Vilom Pranayama.
Method 1:
Step 1.: Choose a Clean and calm place to perform Pranayama
Step 2.: Sit on your yoga mate with “Padmasana” or “Siddh asana” or “Sukh asana” (Cross legs position) where you can sit comfortably long time.
Step 3.: Keep your spine, neck and head straight line.
Step 4.: Keep your left hand on your left knee.
Step 5.: Keep your right hand’s first two fingers on the centre of your forehead between the eyebrows. (“Ajna Chakra” – Third eye) At the same time hold your nose with your ring finger and thumb.
Step 6.: Keep your Sholder parallel
Step 7.: After setting the above steps press your right nostril with your tight thumb and inhale breath by left nostril smoothly, calmly called “Purak”
Step 8.: After completing step 7 exhale your breath from the same nostril called “Rechak”
Step 9.: Keep your focus on your breath do not think of anything else.
Step 10.: This is the one set of inhales and Exhale from the left nostril (“Purak and Rechak”)
Step 11.: Repeat the same process from your right nostril (Inhale and Exhale from right nostril)
Step 12.: 10 to 15 repetitions from the left nostril and 10 to 15 repetitions from the right nostril
Time:
In total 5 to 10 minutes with both nostrils.
Caution.:
- The breathing pattern should be soundless and smooth.
- Keep the same proportion of breathing means 2:2 or 4:4 2 seconds to inhale 2 seconds to exhale and so on.
- Don’t stretch your chest unnatural.
Precaution:
If you feel tired stop repeating Do Shavasana and relax then perform again.
Method 2:
Step 1.: Choose a Clean and calm place to perform Pranayama
Step 2.: Sit on your yoga mate with “Padmasana” or “Siddh asana” or “Sukh asana” (Cross legs position) where you can sit comfortably long time.
Step 3.: Keep your spine, neck and head straight line.
Step 4.: Keep your left hand on your left knee.
Step 5.: Keep your right hand’s first two fingers on the centre of your forehead between the eyebrows. (“Ajna Chakra” – Third eye) At the same time hold your nose with your ring finger and thumb.
Step 6.: Keep your Sholder parallel
Step 7.: After setting the above steps press your right nostril with your right thumb and inhale breath by left nostril smoothly, calmly called “Purak”
Step 8.: After completing step 7 close your left nostril and exhale your breath from your right nostril by releasing your right thumb called “Rechak” Then inhale your breath with the same side (Right nostril) now press your right nostril with your right thumb and inhale with left nostril. This is one chakra (Repetition)
Step 9.: Keep your focus on your breath do not think of anything else.
Step 10.: Thus, the one set complete (Inhale from left nostril Exhale from right nostril then Inhale from right nostril and Exhale from left nostril – alternate breathing with rhythm) is one set.
Step 11.: In this method person is required to do a breathing process from medium to high and then high to medium systematically.
Step 12.: The person can speed up their breath by chanting one “Om” or two “Om” and then seven “Om” metal jap (chanting or repeating the process of mantra in mental)
Time:
In total 3 to 10 minutes. Keep the same proportion in Inhaling and Exhaling.
Caution.:
- Keep the same proportion of breathing means 2:2 or 4:4 2 seconds to inhale and 2 seconds to exhale and so on.
- Don’t stretch your chest unnatural.
Precaution:
If you feel tired stop repeating, Do Shavasana and relax then perform again.
Note: The power of Muladhar Chakra (Root Wheel) flows upward and the Person feels supernatural joy.
Method 3:
Step 1.: Choose a Clean and calm place to perform Pranayama
Step 2.: Sit on your yoga mate with “Padmasana” or “Siddh asana” or “Sukh asana” (Cross legs position) where you can sit comfortably long time.
Step 3.: Keep your spine, neck and head straight line.
Step 4.: Keep your left hand on your left knee.
Step 5.: Keep your right hand’s first two fingers on the centre of your forehead between the eyebrows. (“Ajna Chakra” – Third eye) At the same time hold your left nostril with your ring finger plus your little finger and right nostril with your right thumb.
Step 6.: Keep your Sholder parallel
Step 7.: After setting the above steps press your right nostril with your right thumb and inhale breath from the left nostril smoothly, calmly called “Purak” then shut your nostrils and hold your breath called “Antar Kumbhak” (holding breath inside) for some seconds with comfort.
Step 8.: After completing step 7 exhale your breath from the right nostril by releasing your right thumb only, this is called “Rechak” Inhale breath from the same nostril (right nostril) called “Purak” and hold your breath called Anter Kumbhak” (holding breath inside) for some seconds with comfort and then release your left fingers exhale your breath from the left nostril.
Step 9.: In a simple manner we can understand as under.
- Inhale from Left Nostril
- Hold your breath for a few seconds
- Exhale from the Right nostril
- Inhale from Right Nostril
- Hold your breath for a few seconds
- Exhale from Left nostril
By Such a process, you can complete one Set (“Avartan”) and complete at least 25 Sets.
Step 10.: while you hold your breath chant “Om” mentally.
Step 11.: This is the ultimate state of Self Consciousness and feeling of Supernatural Joy.
Time:
- In total 10 to 15 minutes.
- Follow the equation 5:10:10 means
- 5-second Inhale, 10-second hold, 10-second Exhale.
- “Purak” 5: “Kumbhak” – 10, “Rechak” – 10 = 5:10:10
Caution.:
- The breathing pattern should be soundless and smooth.
- After you are comfortable with the 5:10:10 equation then go for the advanced stage with the proper guidance of a good mentor (Guru)
- You can stretch it up to 1:6:2, 1: 6:4, 1:8:6
- Don’t stretch your chest unnatural.
Precaution:
If you feel tired stop repeating, Do Shavasana and relax then perform again.
Note: The power of Muladhar Chakra (Root Wheel) flows upward and the Person feels supernatural joy.
Method 4:
Step 1.: Choose a Clean and calm place to perform Pranayama
Step 2.: Sit on your yoga mate with “Padmasana” or “Siddh asana” or “Sukh asana” (Cross legs position) where you can sit comfortably long time.
Step 3.: Keep your spine, neck and head straight line.
Step 4.: Keep your left hand on your left knee.
Step 5.: Keep your right hand’s first two fingers on the centre of your forehead between the eyebrows. (“Ajna Chakra” – Third eye) At the same time hold your left nostril with your ring finger plus your little finger and right nostril with your right thumb.
Step 6.: Keep your Sholder parallel
Step 7.: After setting the above steps press your right nostril with your right thumb and inhale breath from the left nostril smoothly, calmly called “Purak” then shut your nostril and hold your breath called “Antar Kumbhak” (holding breath inside) for some seconds with comfort.
Step 8.: After completing step 7 exhale your breath from the right nostril by releasing your right thumb only, this is called “Rechak” and hold your breath outside for some second called “Bahya Kumbhak” After some seconds Inhale breath from the same nostril (right nostril) called “Purak” and hold your breath called Anter Kumbhak” (holding breath inside) for some seconds with comfort and then release your left fingers exhale your breath from the left nostril.
Step 9.: In a simple manner, we can understand as under.
- Inhale from Left Nostril
- Hold your breath for a few seconds
- Exhale from the Right nostril
- Hold your breath for a few seconds
- Inhale from Right Nostril
- Hold your breath for a few seconds
- Exhale from Left nostril
- Hold your breath for a few seconds
By Such process you can complete one Set (“Avartan”) and perform at least 25 Sets.
Step 10.: while you hold your breath chant “Om” mentally.
Step 11.: This is the ultimate state of Self Consciousness and feeling of Supernatural Joy.
Step 12.: This is the Super advanced stage and the person can perform with “Jalandhar Bandh” or “Mul Bandh” while holding their breath inside (“Antar Kumbhak”)
Time:
- In total 10 to 15 minutes.
- Follow the equation 1:4:2:2 (1 stand for 5 seconds)
- So, 5-second Inhale, 20-second Hold, 10 seconds exhale, 10-second Hold
- “Purak” 5: “Antar Kumbhak” – 20, “Rechak” – 10 , “Bahya Kumbhak: – 10 = 5:20:10:10
- Perform such 15 sets (Avartan)
Caution.:
- The breathing pattern should be soundless and smooth.
- After you are comfortable with the 5:20:10:10 equation then go for the advanced stage with the proper guidance of a good mentor (Guru)
- Don’t stretch your chest unnatural.
Precaution:
If you feel tired stop repeating, Do Shavasana he relaxes then perform again.
Note: The power of Muladhar Chakra (Root Wheel) flows upward and the Person feels supernatural joy.
These are 4 Methods of Nadi Shodan Pranayama. What is Nadi Shodan? Kriya in simple and understandable manner for beginners. Below are the Benefits of these 4 methods.
Benefits:
- These 4 methods of Nadi Shodhan Pranayama are the basic and also the pillar of all other advanced Pranayama
- Reduce excess fat thus it reduces weight.
- The digestive system becomes powerful.
- Overcome your fear, foiba, anxiety, depression, OCD and Stress.
- A regular practice person looks younger
- Reduce the possibility of dementia and Alzheimer’s.
- A person becomes mentally and physically strong, stable, creative, and conscious so that the possibility of any disease become less.
- The level of Sight, Meditation and Samadhi becomes high.
- All channels become clear and pure so that the persona’s present and future become bright regarding health.
- The mind becomes calm and happy.
- So many diseases become reduced like Asthma, Caught, weakness of bones, Skin related issues, Blood pressure, Sinus, Piles, Fisher,
- Many types of allergies are also overcome by Nadi Shodhan Pranayama
Conclusion:
We thoroughly understand the 4 Methods of Nadi Shodhan Pranayama. What is Nadi Shodhan?
- These 4 methods of Nadi Shodhan Pranayama are the Powerful methods for anyone.
- The connection of Mind, Body and Soul.
- To know ourselves and the purpose of our life.
- Reach ultimate supernatural joy.
- The connection between Jiv and Shiv.
FAQs:
Q1: What is the meaning of Nadishodhan?
Ans: Nadi is the Sanskrit word that means “channel” or “flow”, and Shodhan means “purification”
Q2: Who can perform Nadishodhan Pranayama?
Ans: Anyone can perform between the age group 18 to 99 provided not suffering from any disease.
Q3: Can Nadishodhan Pranayama perform immediately after a meal?
Ans: No
Remember you can do Nadishodhan Pranayama at least three hours after meals.
Q4: How long after Nadishodhan Pranayama is to eat a meal?
Ans: Wait at least 30-40 minutes to eat a meal after performing Pranayama.
Q5: Can Nadishodahn Pranayama do while driving?
Ans: No, Never
Q6: Can Nadishodhan Pranayama do after Running or Yog asana?
Ans: Yes, a person should do Shavasana at least 5-10 minutes after completing any physical activities then he definitely performs Nadhishodhan Pranayama.
Q7: Ladise can do Nadishodan Pranayama during mana pose?
Ans: Why not? Provided she is comfortable.
Note:
This is the basic to advanced level Pranayama so a person should consult their doctor before start it on regular basis.
The person should do periodic body checkups for judge their mental and physical level progress.
