TIME: 10 MINUTES
BENEFITS: Calming, Mental Clarity, Improved Focus, and Strengthened Intuition
We add kumbhaka, or breath retention, following each exhale in this form of Soothing Nadi Shodhana to assist produce the langhana, or calming energy effect.
Give this pranayama a try if your mind is racing, moving fast, or you can't remain concentrated.
1. Set a 10-minute timer for yourself.
2. Close your eyes and relax your body in a comfortable sitting position with your spine upright.
3. Establish a regular breathing pattern (Sama Vritti) by inhaling for six counts and expelling for six counts. Continue for another two minutes.
4. Make Vishnu Mudra with your right hand.
5. When you first start the exercise, block your left nostril with your ring finger and your right nose with your thumb.
6. For a count of six, close your right nostril with your thumb and inhale through your left nostril. Exhale for a count of six while releasing your right nostril while obstructing your left.
7. For a count of three, close both nostrils and hold your air out.
8. Exhale for a count of six via the right nostril, then exhale through the left nostril.
9. Exhale for a count of six while releasing your left nostril and blocking your right.
10. For a count of three, close both nostrils and hold your air out. • Inhale Left (6), Exhale Right (6), Hold Out • Inhale Left (6), Exhale Right (6), Hold Out (3) • Right (6) inhale, left (6) exhale, hold out (3)
11. Repeat steps 5–10 for a total of 6 minutes (for a minimum of six rounds).
12. Release the mudra, breathe through both nostrils, and relax with your eyes closed for 1 to 2 minutes, paying attention to sensations, particularly in the center of your brain.
13. Keep a journal of your experience, recording any unusual feelings, progress, or obstacles.
TIPS: If one nostril is partly or totally blocked, gently relax the closed nostril while visualizing air flowing through the open nose. During this exercise, the right arm may get tired. Allow your left arm to hug your body and put your right elbow on top of it for support. This method should be avoided if you have a cold or sinus infection.
You may also want to read more about Pranayama and Holistic Healing here.
