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How to Do Alternate Nostril Breathing

Posted by Ghani Friday, November 13, 2009

How to Do Alternate Nostril Breathing

It is also called "nadi shodana" and is taken from Swami Satyananda Saraswati's online class from the Devi Mandir.

Steps

1. Inhale through the ida (the left nostril) by pressing the right thumb against the right nostril (pingala.)
2. Inhale (purak) until the entire abdominal cavity is filled with air.
3. Retain air (kumbak) by bringing it up to the third eye -- 4 counts for every 1 count of inhalation.
4. Exhale (rechak) through the pingala (right nostril) closing the ida (left nostril) by pressing ring and little finger against left nostril -- 2 counts for every count of inhalation.
5. Three cycles minimum should be performed always starting from left nostril.


Tips

* Using a mantra (any mantra you choose is great) makes it easy to keep track of counts, ie, one repetition of mantra in inhale equals four repetitions on retention and two repetitions on exhalation.
* Multiples of this can be done.
* Different traditions teach to start alternately from left and right, but it is not necessary.

Warnings

* May cause one to become calmer and more centered
* May cause a slight feeling of dehydration. No worries though, just grab a glass of water, and keep practising.



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