NADI SHODHAN PRANAYAM

Technique:
Sit in Padmasan keeping neck and spine straight, eyes gently closed, left hand placed on the left knee and the right in Pranayam Mudra keeping the right nostril gently closed with thumb. Slowly inhale breath through the left nostril, withhold it in Antrik Kumbhak according to the capacity and exhale through right slowly. Start inhaling through the right nostril, retain the breath within according to the capacity, exhale through the left slowly. This is one round. Increase the rounds gradually. Before starting this Pranayam Sadhak should be well established in taking deep and long breath but while practising Nadi Shodhan Pranayam Sadhak should do it  in the ratio 1 : 2 : 2 in the beginning.

 

 
Inhalation
Retaining
breath within
Exhalation
Retaining
breath outside
Rounds
1st Week
5 Matras
10 Matras
10 Matras
-
5
2nd Week
6 Matras
12 Matras
12 Matras
-
5
Increase Matras gradually during winter and practise on the same Matra during summer till the following ratio is achieved:-
Adham Pranayam
12
48
24
12
-
Madhyam Pranayam
16
64
32
16
-
Uttam Pranayam
20
80
40
20
-

Caution:- Ailing persons are advised not to do this Pranayam but may practice deep and long breathing and Anulom - Vilom Pranayam according to the capacity.

How to fix Matra
It may be chanting of numbers mentally- 1,2,3,4,5
Or chanting of Mantra with number mentally- OMI, OM2, OM3, OM4, OM5
Or chanting of Mantra of your choice mentally.
Like this Matra (unit) may be fixed.

 

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