Nadi Shodhana Alternate Nostril Breathing

Nadi shodhana (pronounced NAH-dee shoh-DAH-nah) balances the male/female or ha/tha within. This means it balances the emotional and physical natures. For example, when your emotions become overwhelming, this technique brings you back to a balanced state. Gradually, the amount of time when both nostrils are closed should increase comfortably. Keep your finger movement to a minimum.

Finger position for nadi shodhana.

1. Sit in one of the meditative postures in Chapter 17, or comfortably in a chair or cross-legged on the floor. Close your eyes.

2. Cover your right nostril with your right thumb exhale. Inhale through your left nostril.

3. Close your left nostril with the ring finger of your right hand. Your two middle fingers should be turned in toward your palm.

4. Hold both nostrils closed for as long as you can comfortably. Then release the right nostril and exhale through it.

5. Inhale through your right nostril, then close it again.

6. Hold both nostrils closed for as long as you can comfortably. Then exhale through your left nostril.

7. Inhale through your left nostril, close, exhale through your right nostril, and so on.

8. Repeat several times.

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Yoga for You

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