The Nadi Sodhana is a bioenergic exercise that controls the functioning of the nostrils. It eliminates the imbalance between the two sides of the body and enhances the unity, awakening and cohesion within the body.
Also this technique gives peace, clarity to thoughts and help concentration. Is appropriate for those who are doing mental work. Can help with headache and insomnia and increase vitality. Cleanses the energy circuit of the body. Balances the nadis and leads to a deeper state of consciousness.
So, come into a sitting position Sukhasana ( or virasana, siddhasana, padmasana). Lengthen your spine, the back is flat and vertical to the ground.
Close your eyes, if you like. The gaze turn inside, between the eyebrows , at the third eye, sixth chakra, Ajna.
The right hand placed at Sodhana mudra. The middle and index fingers placed in the third eye. The ring and pinky fingers will be pushing and closing the left nostril, while the thumb the right nostril.
The left hand rests on the left knee or placed at jnana mudra on the left knee.
Exhale with both nostrils. Block the right nostril and inhale with the left nostril. Block the left nostril and open the right nostril and exhale. Inhale with the right nostril, block the right nostril, open your left and exhale. Now, inhale from the left nostril slowly over four seconds, lock the throat at jaladhara bandha. Hold your breath for four seconds. Block the left nostril, open the right nostril and exhale slowly over four seconds. Inhale from the right nostril over four seconds, keep for four seconds, open the left nostril exhale over four seconds. We keep going like that, until we have finished 12 circles.
When we finish with the practice we leave the body to rest at savasana.
· Do not over exert your nostrils
· If your nostrils are blocked, do jala neti kriya or exercises for balance the two sides
· Make sure that the pressure is symmetrical in both nostrils
· The best time to do the exercise is between 4:00-6:00pm, or anytime except after meals
· The attention is focusing on sixth chakra
· Perform 5-10 breath cycles or 10-15 min daily
· Nadi sodhana perform before bhramari pranayama, ujjayi pranayama and meditation