a comfortable, upright sitting position
on the process of breathing
20 times with each nostril
Nadi Shodhana Pranayama has four levels in total and each of these levels should be practiced for three months. Therefore, throughout all six sections of the Level 1 exercises, the same technique of Nadi Shodhana is practiced. The next levels of the technique are explained with the Level 2 to Level 4 exercises.
The benefits of Nadi Shodhana Pranayama unfold best in Siddhasana. It is also possible to choose another sitting posture, whereby it is comfortable to sit relaxed and motionless for a longer period of time.
Sit relaxed and concentrate on the normal breath for a few minutes. > Lift the right hand, place the index finger and middle finger at the eyebrow centre (Pranayama Mudra) and close the right nostril with the thumb. > Breathe through the left nostril 20 times - the breath is slightly deeper than normal and directed into the abdomen. > Open the right nostril again and close the left nostril with the ring finger. > Breathe through the right nostril 20 times - the breath is slightly deeper than normal and into the abdomen. > Return the hand to the knee and observe the normal flow of the breath.
Nadi Shodhana purifies the blood and respiratory system. The deeper breathing enriches the blood with oxygen. This Pranayama strengthens the respiratory system and balances the nervous system. It helps to relieve nervousness and headaches.