Nadi-shodhana pranayama: cleansing the channels and the path to tranquility

Pranayama is an ancient set of breathing exercises aimed at controlling and managing life energy (prana). They help to cleanse the body's energy channels (nadis) fr om various accumulated impurities. The main goal of pranayama is to accumulate and transform inner strength, as well as to free the mind from the illusions of ignorance, as stated in the "Yoga Sutras" of Patanjali.

One of the key directions of pranayama is the practice of Nadi-shodhana ("nadi" means 'passage' or 'channel', "shodhana" means 'cleansing'). The human body has 72,000 nadis through which prana flows, but three are of particular importance: Ida (the left, "lunar" channel), Pingala (the right, "solar" channel), and Sushumna (the channel located along the spinal column). The goal of Nadi-shodhana is to harmonize the flow of prana through these nadis and to completely cleanse all channels for its unobstructed flow.

The main principle of this practice involves alternating breathing through different nostrils: first, a complete exhalation through both nostrils, followed by a slow inhalation through the left nostril and an exhalation through the right; after this, the breathing is repeated in reverse order. The flow of air from the nostrils is controlled by the fingers of the hands, which are positioned in a mudra (Nasikagra or Vishnu).

The ancient text "Gheranda Samhita" emphasizes that Nadi-shodhana is a fundamental practice for cleansing energy channels.

Nadi-shodhana pranayama affects all systems of the body.

• Respiratory system: the practice improves lung function and alleviates asthma symptoms. Daily practice of breathing techniques will help learn breath control, leading to increased lung capacity and improved overall gas exchange.
• Nervous system: pranayama calms the mind, reduces stress levels, promotes deep relaxation, which enhances sleep quality.
• Immune system: this breathing technique activates the body's protective functions, significantly reducing the likelihood of developing colds and viral diseases.
• Energy system: Nadi-shodhana balances Pingala.

The best time to practice is early morning before meals, after all cleansing procedures, in a calm environment wh ere silence and solitude are ensured. The room should be ventilated beforehand. Clothing should be comfortable, not restricting movement or tight.

There are several seated asanas (poses) that, depending on the level of physical fitness, are best suited for the practice of Nadi-shodhana:

• Sukhasana. This asana is considered the simplest position for performing breathing exercises. By bending the legs at a right angle, you need to cross the shins at the center of their length and lower the knees to the floor. As a result, the upper parts of the shins rest on the feet — on the heel of one leg and next to the big toe of the other.
• Siddhasana. In this pose, one leg must be bent at the knee, with the heel pressed against the perineum, while the second foot is placed on top of the first so that the heels lie one above the other. The knees should rest freely on the floor.
• Ardha Padmasana. In this asana half-lotus, one leg is bent at the knee, with the edge of the foot placed in the bend of the hip joint. The other leg is also bent at the knee but is placed down under the first leg. It is important to ensure that there is no pain in the knees.
• Padmasana. The same actions are repeated as in Ardha Padmasana, except the other leg is placed on top of the first instead of underneath, with the edge of its foot also resting in the bend of the hip joint. The shins cross in the middle (ideally).
• Vajrasana. This position involves sitting on the heels.

In any of the positions, a key factor is a straight back.

After adjusting the body position, you can proceed to adjust the hand position. In the practice of Nadi-shodhana pranayama, two methods of nostril blocking are used with the right hand.

• Nasikagra-mudra: the index and middle fingers touch the space between the eyebrows, while during practice, the thumb covers the right nostril, and the ring finger covers the left.
• Vishnu-mudra: The index and middle fingers are bent towards the palm, touching the base of the thumb, which is extended to the side. During practice, the thumb covers the right nostril, while the ring finger covers the left.

Nadi-shodhana technique

The process of mastering pranayama is divided into several levels:

• Ⅰ. First Level:

1. First stage. Pranayama begins with a complete exhalation through both nostrils. Then, it is necessary to cover the right nostril with the thumb of the right hand and slowly inhale and exhale through the left nostril. Spend about 10 minutes on this, then switch nostrils. Spend the same amount of time on the second side as on the first. Concentrate all your attention on the breath, being aware of it; try not to get distracted by outside thoughts.

   Practice this for 20 minutes daily for a week, then move on to the second stage.

2. Second stage. Now, gradually increase the exhalation until it becomes twice as long as the inhalation. At the beginning of practice, take a full exhale and cover the right nostril with the thumb of the right hand, then slowly inhale through the left nostril. Mentally count in seconds. Then exhale through the left nostril, but for twice as long as the inhalation. Breathe this way for about 10 minutes, then do the same for the same amount of time on the right side, remembering to fully concentrate on the process of being aware of the breath.

   It is optimal to dedicate 20 minutes daily to mastering this stage for two weeks.

• Ⅱ. Second Level:

1. First stage. Take a full exhale. At this stage, inhalation is still done through the left nostril while the right is closed. However, then the left nostril is closed, and a slow, lung-emptying exhale is made through the right nostril. After that, the next inhale is also through the right nostril, which is then closed with the thumb, and the exhale is made through the left nostril. The duration of the inhale and exhale should be the same. Thus, the technique of alternate nostril breathing is mastered. Continue practicing for an optimal amount of time for you. Dedicate this stage to 20 minutes daily for a month. Remember to concentrate on your breathing; this is an important condition of this practice.

2. Second stage, Final. First, a full exhale is performed. Then we proceed to alternate nostril breathing, ensuring that the inhale and exhale are of equal duration. Complete 10 cycles like this. Then, a complication is introduced: the inhale remains at a comfortable duration for you, while the exhale should gradually increase by one second (i.e., if the inhale is six seconds, then the exhale is seven seconds, and so on). Pay attention to your condition; do not overexert yourself. As soon as you feel ready, increase the exhale by one more second. Maintain concentration on your breathing. The goal is to double the exhale compared to the inhale. After this, you can consider that you have mastered the practice of Nadi-shodhana pranayama. You can practice it daily.

The breath of Nadi-shodhana has certain contraindications, which include:

• heart problems;
• disorders in the functioning of the nervous and vascular systems;
• coordination issues;
• oncological diseases;
• blood pressure disorders;
• frequent dizziness and fainting.

The practice of Nadi-shodhana pranayama is easy and accessible to everyone, regardless of physical fitness level, and is relevant for both experienced practitioners and beginners. It does not require much time, making it easy to incorporate into daily life. Regular practice of this breathing technique will significantly enhance the quality and level of life. Don’t just take our word for it; be sure to try Nadi-shodhana today and experience its positive effects for yourself!