Nadi Shodana

“Nadi” — meaning “channel”
“Shodhana” — meaning “cleansing” or “purifying”

Practicing Nadi Shodhana balances and harmonises your nadis and both
hemispheres of your brain. This balance helps to reduce stress and anxiety. It
lowers your heart rate and helps to relieve mental tension. As you practice Nadi
Shodhana, shifting your awareness between your left and right nostrils, your
mind naturally becomes more centred and focused. With regular practice, your
attention span and ability to focus for long periods may be positively affected.

HOW TO PRACTICE:
Seat comfortably, you may choose to sit on a block to elevate your hips and reduce
knee pressure. Sit up straight, but relax your body. Soften your jaw and breathe
naturally.

nadi.jpg
Exhalation is always long the double of inhalation. To begin, we start with 3
seconds inhalation and 6 seconds exhalation.
With your right hand, bend your index and middle fingers, keeping your ring finger,
pinkie finger, and thumb extended. This hand position, or mudra, is called Mrigi
Mudra. Close your right nostril with your right thumb.
Inhale deeply through your left nostril. for 3 seconds.
At the top of your inhalation, close your left nostril with the ring finger of your right
hand as you release the right nostril.
Exhale through your right nostril. for 6 seconds.
Keeping the left nostril closed, inhale deeply through your right nostril for 3
seconds. Seal your right nostril again with your thumb, then release your left nostril.
Exhale out of your left nostril for 6 seconds. You should now be in the original
position, with your thumb sealing your right nostril. This is one cycle.
Balance your inhalations and exhalations so they are the same length through
both nostrils.
REPEAT THE CYCLE 12 TIMES

By Francesca Lo Cascio

Photograph : Cristina Vatielli

Screen Shot 2016-06-28 at 3.20.53 PM.png

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