Nadi shodhana pranayama steps & health benefits

Nadi Shodhana Pranayama

If you want to balance your actions, emotions and the consequences of your life, it is very important to balance your thoughts. The Nadi Shuddhi plays an important role in bringing this very essential balance. Nadi Shodhana Pranayama literally means cleaning of nerves. “Nadi” means “Nerves” and “Shuddhi” means “Cleaning” or “Purification”. When we say Nadi, we are not talking about 72000 Nadi’s (Nerves). All these 72000 nerves are the branch of Ida and Pingala Nadi’s. 36,000 Nadis are come out from Ida and 36000 from Pingala.
In Nadishodhan Pranayam, purification of Ida and Pingala is basically purified so that energy system is balanced. There is a relation between humans breath and mental structure. The Nadi Shodhana Pranayama is similar to Anulom Vilom Pranayam but there is some difference between these.

How to do Nadi Shodhana Pranayama step by step

Anyone over 7 years of age can practice this exercise. There are 2 ways to do Nadishodhan Pranayam, we discussed both of them below –

  • Find a clean and calm place and sit on a mat.
  • Keep your spinal cord straight and sit comfortably on the ground, close your eyes and relax your body.
  • Use only your right hand in pulse purification, only use thumb, index and middle fingers of right hand. The last two fingers will remain straight and will be connected with each other.
  • Now close your right nostrils with thumb and inhale from the left nostril. After breathing completely in now exhale the from the same nostril.
  • Similarly, using the last two fingers, close the left nostril and take a deep breath from the right nostril, and then release it from the left nostril.
  • While doing this pranayama, focus the on breath.
  • While doing this pranayama, you have to keep in mind that after leaving the breath out, you have to change the nostrils.
  • After 4-5 minutes you can breathe out from the left nostrils and finish the exercise.

Another way to Practice Nadi Shodhana Pranayama

  • Sit on a mat
  • Keep your back straight and sit comfortably on the ground, close your eyes and loosen your body.
  • Take a deep breath from the left nostril.
  • After inhaling, hold your breath inside.
  • After holding the breath according to your stamina release the breath from the right nostril.
  • Initially, you have to get the help of hand in taking and leaving the breath. But after practicing daily you can fill the breath inside and leave it out by only determination.

Nadi Shodhana Pranayama Benefits

  • Nadishodhan Pranayam is beneficial for brain diseases, Automen Disease, and Neuro Problems.
  • Nadi Shuddhi Pranayama gives benefits in S.L.E – M.S.
  • Nadishodhan Pranayam increases the amount of oxygen in the body.
  • It purifies our nerves.
  • By doing Nadishodhan Pranayam, the negative energy present inside the body emerges.
  • It provides energy to the body and brain and improves concentration.
  • It provides benefits to the person suffering from stress, depression, and other mental disorders.

Nadi Shodhana Pranayama Precautions/Things to keep in mind

  • Keep your left hand relaxed between your laps (As shown in the above picture).
  • Keep your head straight, by doing this, your system will soon be in balance.
  • When closing the nose, do not put too much pressure on it.
  • If you have trouble sitting down then you can also use the chair.
  • Practice Nadishodhan Pranayam as slow as possible and the breath should come in completely and should go out completely.
  • Do not make any sound while inhaling and exhaling (soundless breathing).

Nadi Shodhana Pranayama Duration

In the beginning, do this pranayama for 2-3 minutes only. Keep inhaling and exhaling duration longer. As mentioned above, in the second practice of Nadi Shodhana Pranayama, you can hold your breathing from 10 seconds to 1 minute according to your strength.  A healthy person can practice Nadi Shuddhi Pranayama for 10-15 min and the normal and weak person can practice this Pranayama for 3-5 minutes and gradually increase the duration day by day. The ideal duration for Nadi Shuddhi Pranayama is 5-10 minute.