Chandra Bedhana Nadi Soddhana - Breathing Techniques

In today's episode, we will be doing a breathing technique called Nadi Sodhana, but also known as Anuloma Viloma. The exercise is based on breathing only through one nostril at a time and keep switching from side to side. There are two versions, and today we will be practicing Chandra Bedhana, which is meant to bring you some more calmness and relaxation.

Transcript

Hi everyone,

My name is Sandra and I am a certified yoga teacher.

If you would like to know more about my online and offline classes as well as workshops or yoga recommendations in general,

Please check out my Instagram account,

Sandra Drishti Yoga.

You can find these also written in the caption of this session.

Thank you so much and let's get started.

So in today's session we are going to work with a breathing technique called Nadi Sodhana.

You might have also heard of Anuloma Viloma or alternate nostril breathing.

Those are three names for the same practice,

The same exercise and basically what we are going to do is use our hand to block one nostril at a time so that we can breathe in only through one nostril and then we will keep changing sides.

It's an easy practice.

Today we will be doing the entry level without any breath retention and that is why this practice is recommended for everyone no matter your age or health condition.

Nadi Sodhana means purification of the channels and we understand channels as the nostrils and all the channels,

The breathing and respiratory system channels.

So there are two versions of this exercise.

One is Surya Vedana and the other one is Chandra Vedana.

Surya means the Sun and it is related towards the more active side,

Towards the right side of our body and it's a practice that will make us gain some energy,

Will make us feel very refreshed and active and on the other side we have Chandra which is the moon and the more calm side which induces relaxation.

So today we will do the Chandra Vedana practice which means that we will start using our left nostril that will be the side of the body which is connected to the moon,

The calmness,

The relaxation.

So this practice is perfect to be done before going to bed or after a long day at work so that we can unwind a little bit and relax.

So I will guide you through don't stress too much.

It's a very easy exercise.

You just need to get focused and follow the instructions carefully but then once you get it,

It will be very very easy to follow and actually it's a very satisfying practice which leaves you with a very refreshing sensation afterwards.

So before starting this practice you may want to blow your nose just to make sure that both nostrils and the two channels are unblocked and that you can breathe properly.

If during this practice one of the sides is somehow blocked,

Just don't worry too much,

Keep trying.

If it's not possible for you to continue go ahead,

Blow your nose and come back but don't give up.

At the beginning it may seem a bit challenging but it gets better I promise and after the practice you may feel an improvement on those two sides of your breathing system and maybe you feel somehow that you can breathe better.

As we will only use one nostril at a time to breathe in and out we can go a little bit slowly compared to when we breathe with both nostrils.

So we will take more time to completely fill up our lungs which is perfect because then we can control our breath and try to slow it down a little bit,

Gaining also all the benefits from this practice which is a more relaxed and deep breath.

So we are going to get started.

Go ahead and sit in any comfortable position.

If you can just make sure that your back is as straight as possible,

You can be sitting on the floor,

On your mat or on a chair and we are going to try to keep our spine long throughout the practice and a comfortable position so that we don't have to move too much.

We will be using our right hand to block the nostrils and for that we are going to use a mudra,

A hand position in which the index and middle finger will be together and we will place them on the middle of our forehead in between the eyebrows.

So index and middle finger together on top of the third eye,

This space between your eyebrows and with the right thumb you will be blocking and unblocking the right nostril and with the ring and pinky finger you will be blocking and unblocking the left nostril.

So you are going to hold your right arm the whole time in that position and if that is somehow challenging at the beginning you can always use your left hand to support your other arm.

You may place the right elbow on top of your left palm just to hold a little bit the weight and divide the effort.

If not you can just hold your right arm on its own and you can rest your left hand on your thigh or on the floor.

So we are going to get ready,

Place your index and middle finger in between your eyebrows,

Make sure your spine is long,

You're sitting nice and tall and you will use the thumb to block the right nostril and the ring and pinky finger to block the left nostril.

I'm going to guide you through and I will be telling you when to unblock and block each of the nostrils.

So go ahead and close your eyes.

Perfect.

So now we are going to inhale through both nostrils just as you are with your hand ready.

Just go ahead and inhale through both nostrils and now we will block the right nostril with the thumb and exhale slowly through the left nostril.

Stay here as you are,

Inhale through the left,

Switch sides,

Block the left side and unblock the right nostril and exhale through the right nostril.

Stay here,

Inhale through the right nostril,

Switch fingers,

Unblock the left and exhale through the left side.

Inhale here through the left nostril,

Block the left,

Unblock the right side,

Exhale through the right side.

Stay here,

Inhale through the right side,

Change sides and exhale left.

Stay here,

Inhale left,

Change sides,

Exhale right.

Stay here,

Inhale right nostril,

Switch,

Exhale through the left.

Inhale left,

Change sides,

Exhale through the right nostril.

Stay here,

Inhale right nostril,

Block the right,

Unblock the left,

Exhale through the left side.

Stay here,

Inhale left,

Switch sides,

Exhale right.

Inhale right,

Change,

Exhale left.

Stay here,

Inhale left,

Change,

Exhale right side.

Inhale right,

Change,

Exhale left.

Inhale left,

Change,

Exhale right side.

Inhale here through the right nostril,

Block the right,

Open the left,

Exhale left side.

Inhale left,

Switch fingers,

Exhale right.

Inhale through the right side,

Block the right,

Unblock the left,

Exhale left.

Stay here,

Inhale left,

Block the left,

Unblock the right,

Exhale right side.

Inhale right,

Change fingers,

Exhale left.

Inhale left,

Try to fill up your belly and your chest,

Change sides,

Exhale right,

Removing the air from the chest and the belly.

Inhale right,

Exhale left,

We change sides.

And those four movements complete one round.

Now relax your right hand and also the left one and try to breathe naturally through the nose without controlling or limiting,

Blocking or unblocking any nostrils.

Just breathe in and out as you would naturally do through the nose and take a moment to appreciate the differences in your body,

Your mind and your breath compared to before starting this practice.

I hope you are now feeling much more calm,

Relaxed,

Maybe ready to rest and recharge your batteries.

Just to let you know that if you might have found this practice a bit challenging,

It gets better with time.

As soon as you understand the movements and the dynamic of the exercise,

It will get better and much easier to perform.

But in case you need a visual support,

You also have this practice uploaded onto my YouTube channel where you can see the changes of sides on the screen as I am performing this technique for you.

Thank you so much,

I hope to see you here next time.

Namaste.

Reviews

Such a kind, compassionate and lovely voice and presence 💖 I truly enjoyed this perfect guided breathwork, explanation in gentle pace. Even nog being a beginner, I will keep coming back as I felt the good energy and vibration from this beautiful soul 💫 and felt very suported and guided throughout the whole practice.
Thank you for sharing it with us 🤗
Namaste 🙏🏻

Background music it was soft and relax easy to follow instructions, thank you 🙏