TIME: 10 MINUTES
BENEFITS: ENERGY, MENTAL CLEARNESS, FOCUS, AND INTUITIVE STRENGTH
After each inhalation, this stimulating version of Nadi Shodhana incorporates kumbhaka, or breath retention, producing the brahmana, or energy impact.
This method is for you if you want profound clarity, calm awareness, or light about a topic in your life.
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. When you first start the exercise, block your left nostril with your ring finger and your right nose with your thumb.
5. For a count of six, close your right nostril with your thumb and inhale through your left nostril.
6. While engaging Jalandhara Bandha, close both nostrils and hold the breath in for three counts.
7. Exhale for a count of six while releasing your right nostril (keeping the left blocked).
8. Inhale for six counts while keeping the right nostril open.
9. Engage Jalandhara Bandha by closing both nostrils and holding the breath in for three counts.
10. Exhale for a count of six while releasing your left nostril (keeping the right blocked).
11. Exhale Right (6), Hold Left (6), Inhale Left (6) (6) • Right (6) inhale, hold (3) inhale, left (6) exhale (6) 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 any feelings, 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. To support it, allow the left arm to hug your body and rest your right elbow on top of the arm. If you have a cold or sinus infection, skip this technique.
You may also want to read more about Pranayama and Holistic Healing here.
