Welcome to tutorial 4 on Nadi Shodhana,
Subtle Energy Channel Cleansing Breath.
Nadi Shodhana is one of the four purification methods that was taught by Baba Haridass,
Based on the ancient text of the Girandhasamitta.
The practice was passed down to me by his students during my yoga teacher training at Mt.
Madonna Institute,
And it is my intention to teach this method in the same way that I was instructed.
Nadi means subtle energy channel,
And shodhana means cleansing or purification.
Nadi Shodhana is also known as alternate nostril breathing.
All breaths in Nadi Shodhana are yogic breaths.
See my tutorial number 2 for instruction mechanics.
I will walk through the steps first,
And then we'll practice together.
Find a comfortable seat and place the right hand in Vishnu Mudra,
Which means the index and middle fingers are folded down into the palm,
Pinky,
Ring finger and thumb are raised.
The ring finger is used to close off the left nostril,
While the thumb closes off the right nostril.
Begin with an exhale through the nose,
Closing off the right nostril with your thumb,
Inhale a full yogic breath through your left nostril.
At the top of the breath,
Close off your left nostril with your ring finger,
And exhale through your right.
At the bottom of the breath,
Inhale back through your right nostril.
At the top of the breath,
Close off your right nostril with your thumb,
And exhale through your left nostril.
This completes one round.
There are no contraindications for this breathing method,
Meaning it is safe for anyone to practice.
Let's practice five rounds.
I will guide you through the first two,
Then you'll do three on your own.
Sitting comfortably,
Head,
Neck and back tall but relaxed,
Place your hand in Vishnu Mudra and exhale completely.
Closing off your right nostril with your thumb,
Inhale slowly and gently a full yogic breath through your left nostril.
At the top of the breath,
Close off your left nostril with your ring finger,
And exhale through your right.
At the bottom of the breath,
Inhale back through your right nostril,
Taking a full yogic breath.
At the top of the breath,
Close off your right nostril with your thumb,
And exhale through your left nostril.
Closing off your right nostril,
Inhale through your left nostril.
At the top of the breath,
Switch nostrils,
Exhale through your right.
Inhale back through your right nostril,
A nice full yogic breath.
At the top of the breath,
Switch sides and exhale through your left nostril.
I'll remain silent as you do three rounds at your own pace.
Once you've completed your five rounds,
Return to your natural breath,
And I'll give you a moment to reflect and experience the effects of your practice.
Traditionally,
Vishnu mudra is prescribed to be used with the right hand,
Even if you are left-handed.
But if that's uncomfortable or distracting,
Switch hands.
As an alternative hand mudra,
You can place your index and middle fingers at your third eye,
Still using your thumb and ring fingers to close off your nostrils.
Ideally,
The elbows are kept slightly away from the body to avoid constricting the chest area,
But not so high that it causes strain.
Be aware to keep your head facing forward.
It can happen that your head starts drifting off-center as you are closing off your nostrils.
If one of your nostrils is clogged,
You can lie down on the opposite side to clear the blockage.
Alternatively,
You can perform Agnissaro Dhaoti,
Covered in Tutorial 6,
Before practicing Nadi Shodhana.
Benefits and Effects Nadi Shodhana purifies all subtle energy channels and purifies prana vayu,
Vital air.
It calms the mind and is a balancing breath,
Which means it's neither heating nor cooling.
If you are able to do only one purification method,
Nadi Shodhana is the one to do.
Let's practice another five rounds.
Again,
Sit comfortably,
Head,
Neck and back tall but relaxed.
Hand in Vishnu Mudra,
Exhale completely.
Close off your right nostril with your thumb.
Inhale slowly and gently with a full yogic breath through the left nostril.
At the top of the breath,
Close off your left nostril with your ring finger and exhale through the right.
At the bottom of the breath,
Inhale back through your right nostril,
Taking a full yogic breath.
At the top of the breath,
Close off your right nostril with your thumb and exhale through your left nostril.
Close off your right nostril,
Inhale through your left nostril.
Top of the breath,
Switch nostrils and exhale through your right.
Inhale back through your right nostril in a nice full yogic breath.
At the top of the breath,
Switch sides and exhale through your left nostril.
You can do three rounds at your own pace while I remain silent.
Once you've completed your five rounds,
Return to your natural breath and I'll give you a moment to reflect and experience the effects of your practice.
In your practice,
Do five to ten rounds or set a timer for five minutes.
Once you get more comfortable with the mechanics of this breath,
You can focus your concentration on your third eye chakra or agnya chakra,
The energy center behind your forehead between your eyebrows.
With time,
Practice extending the yogic inhalations and exhalations,
Making them longer,
Slower,
And gentler.
Thank you for joining me for this tutorial on the first of the four purifications,
Nadi Shodhana.
I hope to see you in tutorial 5 on Kapalabhati,
Skull Shining.
