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Pranayama
Nadi Shodhana Pranayama
Carla's note
Nadi Shodhana, alternate nostril breathing, in six minutes. Seated with the spine upright, the right hand guides the alternation between the nostrils at a slow pace, with no required count. The technique slows the breathing rate and evens out the flow between the two sides, and it ends by observing that balance. The 4-4-8 count, with retention and Jalandhara Bandha, is meant for experienced practitioners and should be left out in case of high blood pressure or pregnancy.Carla Gonçalves
The practice, step by step
- 1Seated posture, back upright, hands at the heart
- 2Alternate nostril breathing, one nostril at a time, with the right hand guiding
- 3Observe the balance between the two sides and close
If it is your first time
It can be done on a chair. There is no need to count: simply breathe at your own pace, just alternating the nostrils. If one nostril is blocked, breathe through both and keep the intention of the alternation.
If you already practise
Introduce the 4-4-8 count (breathe in, hold, breathe out) and keep a gentle Jalandhara Bandha during the retentions.
What you need
- mat or chair
