Nadi shodhana (The psychic-network purification)
- Sit in any of the meditative poses such as padmasana, siddhasana, sukhasana, etc., but not vajrasana.
- It should be a pose which can be comfortably maintained for at least 15 minutes.
- Place your hands on the knees, straighten the spine, hold the head upright so that it faces directly forward and relax the whole body.
- Close the eyes and mentally prepare the mind and body for the forthcoming practice.
- For a few minutes be aware only of the body and the breath.
Now start the practice.
Practice- I: one nostril breathing
- Keeping the left hand on the knee, raise the right hand.
- The index and middle fingers should remain at the eyebrow center (bhrumadhya) throughout the whole practice.
- The thumb should be near the right nostril so that it can control the flow of air by pressing the side of the nostril.
- The third finger should be placed beside the left nostril so that it can control the flow of air in the left nostril.
- Close the right nostril with the thumb.
- Inhale through the left nostril and then exhale through the same nostril.
- The rate of inhalation and exhalation should be normal.
- Breathe in and out 5 times.
- Release the pressure of the thumb on the side of the right nostril.
- Press the side of the left nostril with the ring finger to prevent the flow of air.
- Inhale and exhale through the right nostril.
- Again the rate of respiration should be normal.
- Repeat 5 times.
- Do not breathe heavily and there should be no sound as the air passes through the nostrils.
- Respiration through each nostril 5 times in turn is one round. Practice 25 rounds.
AFTER 15 DAYS, LEAVE PRACTICE 1 AND START PRACTICE 2.
PRACTICE- 2 : Alternate nostril breathing
- Close the right nostril with the thumb.
- Inhale through the left nostril.
- At the end of the inhalation close the left nostril with the ring finger, release the pressure of the thumb on the right nostril and breathe out through the right nostril.
- Then inhale through the right nostril.
- At the end of the inhalation close the right nostril, open the left nostril and exhale through the left nostril.
- This is one round.
- In this practice, start counting the length of each inhalation and exhalation. The counting should be done mentally by repeating 1 – Om, 2 – Om, 3 – Om, etc.
- The time for inhalation and exhalation should be equal. For example, in 5 and out 5, or whatever number is comfortable.
- Do not strain under any circumstances.
- After a few days try to increase the period of inhalation and exhalation
- maintaining the same 1 to 1 ratio. In other words, try to increase the time of inhalation to 6 counts and the time of exhalation to 6. When this is easily achieved try to obtain a count of 7 for inhalation and 7 for exhalation.
- Do not force the breath in any way.
- Be careful not to speedup the counting during exhalation to compensate for shortage of breath.
- At the slightest sign of discomfort reduce the time of each inhalation and exhalation or discontinue the practice for a day.
AFTER 15 DAYS OR MORE GO ON TO PRACTICE- 3.
PRACTICE- 3 : Antaranga kumbhaka (Inner retention)
- Close the right nostril.
- Inhale through the left nostril.
- At the end of the inhalation, close both nostrils.
Retain the breath for a count of 5.
- Exhale through the right nostril.
- Then inhale through the right nostril, the left nostril remaining closed.
- Again retain the breath for a count of 5, closing both nostrils.
- Exhale through the left nostril by opening the left nostril and keeping the right nostril closed.
- This is one round. Practise 21rounds.
- After some days of practice, alter the ratio of inhalation, retention, exhalation to 1:2:2. For example, if you breathe in for a count of 5, try to hold the breath inside for a count of 10 and breathe out for a count of 10.
- After a few days add, 1 unit to the inhalation (i.e., from 5 to 6), add 2 units to the retention and 2 units to the exhalation (to make them 12).
- When this long inhalation, retention and exhalation has been perfected so that there is not the slightest discomfort, again increase the length of each round.
- Keep the ratio the same.
- After some weeks or months of practice, the ratio should be changed to 1:4:2.
- When this has been mastered change the ratio to 1:6:4.
- When this is mastered change the ratio to 1:8:6.
WHEN THE FINAL RATIO (1:8:6) CAN BE MAINTAINED FOR 25 ROUNDS WITH COMPLETE RELAXATION AND WITHOUT HAVING TO HALT FOR A REST, PROCEED TO STAGE 4.
PRACTICE- 4 : Antaranga and Bahiranga kumbhaka (Internal and external retention)
- Inhale through the left nostril.
- Retain the breath inside.
- Exhale through the right nostril.
- Retain the breath outside.
- Breathe in through the right nostril.
- Retain the breath inside.
- Exhale through the left nostril.
- Retain the breath outside.
- This is one round. Repeat 15 rounds.
- The ratio should start off as 1:4:2:2 for inhalation, internal retention, exhalation, external retention.
- Slowly increase the duration for inhalation from 5 to 6 counts and then from 6 to 7 and so on. Increase the duration of the exhalation and retention accordingly.
- Advanced practitioners can perform jalandhara or moola bandha during the retentions of stage 4.
Sequence-Practice this after asanas and before meditation.
Precautions-
- Do not retain the breath for longer than is comfortable.
- Proceed to the next practice level only when perfection is achieved in the preceding stage.
Limitations-Learn carefully and cautiously, if possible, under expert guidance.
Benefits-
- Nadi shodhana is an indispensable prelude to the advanced meditative practices.
- It induces calmness and tranquility.
- All the pranic passages are cleared of blockages.
- The flow of prana in the ida and pingala nadis is equalized.
- The blood system is purified of toxins.
- The whole body is nourished by the extra supply of oxygen, and carbon dioxide is efficiently expelled. The overall result is a vast improvement in health.
- By purifying the brain cells, the brain centers are encouraged to work nearer to their optimum capacity.
- All stale air is removed from the lungs.
SURYA BHEDA PRANAYAMA
Surya Bheda Pranayama (The vitality stimulating technique)
- Assume a comfortable meditative asana.
- Keep the spine and head erect and place the hands on the knees.
Close the eyes and relax the whole body.
- Raise your right hand, placing the middle and index fingers on the forehead and the thumb and ring finger gently on each side of the nose.
- Close the left nostril with the ring finger.
- Inhale deeply through the right nostril.
- Close both nostrils,
- Retain the breath and perform jalandhara and moola bandha.
- Maintain for as long as is comfortably possible.
- Release moola bandha then jalandhara bandha.
- Exhale through the right nostril by keeping the left nostril closed with the ring finger.
- This is one round. Repeat the same process.
Duration-
- Perform up to 10 rounds.
- Try to slowly increase the length of retention over a few weeks.
Precautions-
- Do not practice before or immediately after meals, because the body needs the energy for digestion.
- Should be learned carefully and cautiously under expert guidance.
Benefits-
- This pranayama activates pingala nadi and therefore gives the
- practitioner dynamism to perform physical activities more efficiently.
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