MY FAVE PRANAYAMA: NADI SHODHANA (aka ALTERNATE NOSTRIL BREATHING aka ANULOM VILOM)
What is Pranayama?
In Sanskrit, ‘prana’ means life force and ‘yama’ means control. So Pranayama is the practice of breath regulation originating from yogic practices in India for physical and mental wellness, and involves various breathing exercises and patterns.
Upon studying Ayurveda, the universal Pranayama that I would suggest to EVERYONE, no matter what your body type, would be Nadi Shodhana, also known as Alternate Nostril Breathing or Anulom Vilom.
What is Nadi Shodhana?
In Sankrit, Nadi means ‘channel’ or ‘flow’ and shodhana means ‘purification’. Nadi Sodhana performs the task of clearing and purifying the mind-body channels, and balances the right and left sides of the brain. You will instantly feel the benefits within just 5 minutes of practice, and even better if you can do it for longer!
Why is it so beneficial?
Oxygenates the body
Helps release toxins
Reduces stress and anxiety
Balances the left and right brain
Improves focus and concentration
Pacifies the nervous system
Helps with hormonal balance
Cleans the respiratory channels
How do I practice Nadi Shodhana (aka Alternate Nostril Breathing aka Anulom Vilom)?
As with most breathing exercises, Nadi Shodhana is best practiced on an empty stomach (ideally first thing in the morning).
Sitting in a comfortable position with a straight spine, gently close your eyes.
Begin with a few deep breaths
Bring your right hand into vishnu mudra by folding the tips of the index and middle fingers inward to your palm. You will alternately use the right thumb to close the right nostril and the right ring and pinky fingers (together) to close the left nostril.
With your elbow elevated so that your arm is at a right angle with the body, close your right nostril with your thumb and inhale through the left nostril, bringing the breath down the spine and deep into your belly and pelvis.
Use the ring and pinky fingers of the right hand to gently close the left nostril and release the right nostril.
Exhale through the right nostril, releasing the breath from the belly, up the spine, and through the nostril. Pause gently at the bottom of the exhalation.
Keeping the left nostril closed, inhale once again through the right nostril, drawing the breath down the spine and deep into the pelvis.
Release the left nostril and block the right nostril with your right thumb. Release the breath out through the left nostril.
This completes one round of nadi shodhana. The same pattern continues for each additional round. It is important that the breath remains slow, gentle, fluid, and relaxed throughout the practice.
You will feel immense benefits with as little as five minutes of practice, but practicing daily for up to twenty minutes offers even deeper benefits.
End the practice with a few deep breaths and quiet observation of the breath and mind.
Truly refreshing, and ofcourse the skin and hair benefits will speak for themselves!
Pranayama techniques referenced from Banyan excerpt.
