Inner World of Yoga – Day 19
Inner World of Yoga Day 19
By Wendy Kolanz
A Powerful Pranayama Practice: Nadi Shodhana
This powerful practice of alternate nostril breathing has been said to not only calm the nerves and bring the mind to lucid stillness, but also to supply a larger amount of oxygen to the blood than other pranayama practices. It is said to be cleansing, to destroy disease, strengthen the body and keep it warm, feed the endocrine system, stimulate intelligence in the brain and bring clarity and serenity to the mind.
The version of the practice presented here is very simple, and one I first learned in my TM days as a preparation for the mantra meditation. The way I am teaching it here is based on that version. There are others, most notably the progressive practice extensively detailed in Light on Pranayama by B.K.S. Iyengar. The particulars of the description above, extolled by Maharishi and Iyengar, concern the benefits of this practice, many of which I have found to be true for me when I practice regularly. It is both calming and energizing, and brings mental focus and warmth to the body.
It is my favorite Pranayama practice because I find it takes me very deep, very quickly, and has from the beginning. Instruction text and video demonstration are below. Please be sure to read the instructions as well as view the video.
Like all pranayama practices there should never be a forcing or pushing of the breath. Begin by coming into Breath Awareness. Sit on the floor in sukhasana (simple cross legged), or other seated yoga pose, or on a chair with both feet on the floor (shoes off), with body and face relaxed, spine erect but not rigid, and close your eyes. Watch your breath carefully and breathe normally. Observe the air going in (cool) and coming out (warm) through your nostrils. Feel how the breath expands into the lower belly as lungs fill and diaphragm pushes down. Feel the inhalation fill the torso front, back, sides and length. Relax the eyes, jaw, muscles, but keep the spine long. On exhalation, feel the rise of breath through the length of the body as diaphragm rises to push out the breath, keeping the spine erect (but not rigid) and face and limbs relaxed.
