PRACTICE

Nadi Shodhana Pranayama

AWARENESS

On Breath

BENEFITS

• Helps in improving vision.

• Brings in a sense of peace and relaxation.

• Reduces anxiety and calms the nerves.

• ***For higher benefit, place your left hand in chin mudra

SAFETY MEASURES

• This should not be practiced when one has a cold and/or flu.

• Do not press your nose too hard. Gently place your fingers on your nose.

METHOD

• **Sit in Yogame posture.

• Eyes closed.

1. Bend index finger and middle finger of right hand. Place your thumb on the right nostril and your ring finger and little finger on the left nostril.

2. Unlock fingers on the left nostril and inhale, close the left nostril immediately. Remove the thumb from the right nostril and exhale – This is half set.

3. Next step, without pausing, inhale through the right nostril. Close the right nostril and exhale through the left. This is 1 full set.

• Once done, rest your palms on your thighs.

DURATION

• Beginners practice routine - 10 to 20 sets.

• Advanced practice routine - 20 to 30 sets.