The energetic body is penetrated by channels — nadis
These Nadis are spread throughout the body, they are conductors of sensations, and they regulate the movement of prana.
Shiva Samhita
A person is not only a physical body; they also possess an energy sheath. The energy body is permeated by channels — nadis.
In Sanskrit, the root nad means ‘movement, resonance, vibration’. Nadis permeate the entire body. Prana, the life force, moves through them.
There is no precise understanding of the total number of energy channels. Different sources cite different numbers — from 72 to 350 thousand[[1]][[2]][[3]].
The main nadis are Ida, Pingala, and Sushumna.
Ida is on the left. Wrapping around Sushumna, it goes to the right nostril.
Pingala is on the right. Wrapping around Sushumna, it goes to the left nostril.
Sushumna is located between Pingala and Ida. It has six parts, six lotuses, six powers known to yogis.
Shiva Samhita (2.25-2.27)
Channels are often narrowed or clogged. Cleansing and expanding the nadis promotes the quality circulation of prana, elevating it to the upper. This can be achieved through meditation, pranayama, mantras, and asana practices.
The main nadis — ida, pingala, sushumna
And among them, the highest is Sushumna, which is especially loved by yogis. Other Nadis are subordinate to it.
Shiva Samhita
The Sushumna channel is located in the projection of the spine, connecting the muladhara chakra and the sahasrara chakra.
The main goal of yoga practice is to balance energy and direct it into the central channel — Sushumna. If this is achieved, samadhi occurs.
Practices for working with Sushumna-nadi
Asanas that affect the pelvic area and the muladhara chakra:
- Paschimottanasana.
- Janushirshasana.
- Padottanasana.
- Ardha Titli Asana.
- Mahamudra (simultaneously a mudra and an asana).
Pranayamas — breathing techniques for managing life force — prana.
- Nadi-shodhana-pranayama. Involves alternate breathing through the right and left nostrils. Recommended to perform for at least 10 minutes.
- Anuloma-viloma-pranayama — alternating breathing first through the left nostril only, then through the right nostril only.
- Samaveta-pranayama — even deep breathing through both nostrils with pauses on inhalation and exhalation.
The Pingala channel traditionally symbolizes the sun. One of its names is surya-nadi. It is associated with the sympathetic nervous system. This channel is linked to the masculine aspect of personality. Pingala begins in the area of the muladhara chakra and ends in the right nostril.
A balanced Pingala-nadi is responsible for:
- activity,
- decisiveness,
- concentration.
When Pingala is weakened, apathy and lethargy manifest; when it is too active — irritation, stress, and tension occur.
Test to determine the state of the right channel
- Close the left nostril, inhale through the right, exhale through the left nostril.
- Repeat the same on the other side.
- Observe which nostril is easier to breathe through.
The Pingala channel is associated with the right nostril. If it is easier to breathe through it, it is active. When the channels are balanced, the body automatically "switches" them every 90-100 minutes, giving the nervous system a chance to rest and reboot. If the "switching" does not occur, it indicates a disbalance.
Practices for harmonizing the right channel
The choice of practice will depend on the state of the Pingala-nadi.
If the Pingala is overly active, the following can be applied:
- Nadi-shodhana-pranayama;
- meditative practices (focusing on the right energy channel);
- gentle calming hatha-yoga practices (e.g., Chandra Namaskar).
If the Pingala is closed, the following can help correct it:
- Surya-bhedana-pranayama (all inhales are performed through the right nostril, exhales through the left);
- Surya Namaskar complex.
Ida is the left, lunar channel. It is associated with feminine nature. It starts in the area of the svadhisthana chakra and ends in the left nostril.
The functioning of the Ida-nadi is related to:
- the parasympathetic nervous system;
- internal balance, intuition;
- a state of calm, absence of stress.
Signs of imbalance in the Ida-nadi include:
- lethargy;
- distractibility;
- physical and emotional fatigue.
Practices for activating Ida-nadi
- Hatha-yoga complexes aimed at developing spinal flexibility.
- Nadi-shodhana-pranayama.
- Meditative practices (concentration on the left energy channel).
The Moon is in Ida, the Sun is in Pingala. These two govern time with its days and nights. Sushumna transcends time.
Vasistha Samhita
The path to spiritual enlightenment is impossible without harmonizing the energy flows through the three main channels. The primary task of yoga is to cleanse the energy channels and allow energy to rise along them through the spinal column.
When a channel is narrowed or polluted, prana cannot rise higher. Blocks at these points project onto a person's physical state in the form of painful sensations, spasms, and tensions.
Practices for balancing nadis
- Mindfulness in everyday life. Adherence to the basic principles of yamas and niyamas.
- Regular practice of hatha-yoga (for beginners, under the guidance of an experienced instructor).
- Practice of bandhas.
- Nadi-shodhana-pranayama.
- Meditative practices.