Nadishodhana/Anuloma Viloma Pranayama

NADIŚODHANA or ANULOMA VILOMA PRĀṆĀYĀMA
(Alternate Nostril Breathing)

The main characteristic feature of this prānạ̄ yāma is alternate breathing through the left and right nostrils without or with retention of breath (kumbhaka).
Sthiti: Any meditative posture.

Technique
• Sit in any meditative posture.
• Keep the spine and head straight with eyes closed.
• Relax the body with few deep breaths.
• Keep the left palm on the left knee in Jnāna mudra.
• The right hand should be in Nāsāgra mudra.
• Place the ring and small fingers on the left nostril; fold the middle and index finger. Place the right thumb on the right nostril;
• Breathe in from the left nostril; then close the left nostril with the small and ring fingers and release the thumb from the right nostril; exhale through the right nostril.
• Next, inhale through the right nostril.
• At the end of inhalation, close the right nostril, open the left nostril and exhale through it.
• This complete process is one round of the Nādiśodhana or Anuloma Viloma Prānạ̄ yāma
• Repeat 5 rounds.
Ratio and timing
• For beginners, the duration of inhalation and exhalation should be equal.
• Gradually make 1:2; inhalation: exhalation
Breathing
Breath should be slow, steady and controlled. It should not be forced or restricted in anyway.

Benefits
• The main purpose of this prānạ̄ yāma is to purify the principle channels of carrying energy called naid's; hence nourishes the whole body.
• Induces tranquility and helps to improve concentration
• Increases vitality and lowers the level of stress and anxiety
• It elevates cough disorders.

Courtesy: http://www.nhp.gov.in/international-day-yoga-2015

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