Nadis are channels through which prana moves. The human body contains 72,000 nadis. Physical, mental, and other activities depend on the flow of prana through these channels. Improper energy flow can lead to serious diseases. "Shudha" from Sanskrit means "pure". Nadi-shodhana pranayama can completely purify all nadis. This pranayama is one of the most powerful and important yoga practices, as it can balance and harmonize all processes in our bodies. Nadi-shodhana can even lead us to the Highest.
Performance Technique:
1. Pose. Pose: Assume a comfortable seated position that allows you to maintain an upright and straight back (padmasana, siddhasana, sukhasana, or another comfortable position of the body in which there is a straight spine).
2. Exhale and close the right nostril with the thumb of the right hand.
3. Inhale through the left nostril while keeping the right nostril closed with a finger.
4. Once you have fully inhaled, close the left nostril with your ring and pinky finger. Open the right nostril and exhale completely through it.
5. After exhaling, inhale through the right nostril with the left nostril closed.
6. Following the inhalation, close the right nostril with your thumb. Open the left nostril and exhale completely through it.
This is one cycle of this pranayama. You can do many such cycles, one after the other, depending on your goals. However, this should not be an end in itself.
The right nostril is connected with pingala (Sun channel), and the left with ida (Moon channel). By alternating inhalations and exhalations through the right and left nostrils, we regulate the flow of cold and hot channels. This practice not only balances ida and pingala, but also influences the entire network of 72,000 nadis, which are ultimately controlled by these two main channels. While performing pranayama, one can imagine the flow of prana – lunar (cool) or solar (hot) energy – entering the left or right nostril, descending along the spine on the corresponding side, passing through the Muladhara chakra (tailbone), and then rising up through the other channel and exiting through the opposite nostril during exhalation.
While performing Nadi-shodhana pranayama, inhalation and exhalation should be approximately the same. Pauses after inhalation and exhalation should be natural; they can even involve breath retention if you're practicing a bandha. Alternatively, the inhale can flow directly into the exhale without any pause, depending on your desired pranayama effect. There are many varieties of Nadi-shodhana: with the use of kapalabhati or bhastrika; inhale in portions for several breaths; with inhalation delays or exhalation delays, etc. By practicing, you will understand what, when and how you need to do. Or follow the directions and advice of your Guru or teacher.
Nadi-shodhana can completely purify our bodies on all levels and open the sushumna.