Nadi Sodhana Pranayama

• Nadi is a tabular organ for the passage of prana or energy carrying cosmic, vital, seminal and other energies, as well as sensation, intelligence and consciousness in the casual, subtle and physical bodies. Sodhana means purifying or cleansing. The term nadi sodhana means the purification may cause great discomfort and even paralyse a limb or organ.

• The hatha yoga pradipika, siva samhita describe a type of pranayama which cleanses the nadis. The texts mention the technique and describes its beneficial effects, specifically stating that they are due to cleansing of the nadis.

• Though all yoga texts describes various types of pranayama by their titles, yet none mention the name of chandra bhedana or nadi sodhana pranayama.

• This pranayama, describes in detail below, combines the technique of exhalation as in anuloma, and of inhalation as in pratiloma pranayama. It also has another unique feature: the cycle of surya bhedana pranayama consists of inhalation through the right nostrils and exhalation through the left, while in lation through the right. Nadi sodhana pranayama combines in the texts quoted above.

• The brain is divided into two hemispheres, the left controlling the right side of the body, and the right the left. Again, it is said that the brain has two parts, the more primitive or back brain, the seat of wisdom, while the frontal one is the active and calculating brain that deals with the external world.

• The yogis realised the various disparities in the structures of the brain, lungs and other parts of the body. They adopted asanas for even devlopment, equal extention and attention to both sides of the body. They discovered and introduced nadi sodhana pranayama for the prana of the in-and out- breaths to pass through each nostrils in turn, thus revitalising both the hemispheres of the brain as well as the front and the back. By thus changing the sides for inhalation and exhalation, the energy reaches the remotest parts of the body and brain through, the nadis criss-crossing the chakras. The sadhaka gains the secret of even and balanced peace, poise and harmony.

• Nadi sodhana pranayama requires constant meticulous attention and firm determination. Its energies have to be channelled into disciplining the breath with refinement and sensibility, so that breath, body and mind can be spiritualised.

• Nadi sodhana pranayama is one of delicate adjustments. The brain and the fingers must learn to act together in chanelling the in- and out- breaths while in constant communication with each wise the fingers will be rough. The brain, board and not sensitive enough to refine the flow of breath. This study helps to adjust the fingers on the outer nostrils and make them passive, thus allowing the correct amount of breath to pass in and out. If the fingers lose their sensitivity, the brain sends a message to recall them to attention. If the brain is inattentive, the fingers lose their awareness and allow a larger volume of breath to flow through the nostrils, which alerts the brain once more.

• During the processes of inhalation and exhalation the sound, resonance and flow of breath have to be constantly measured and adjusted with minute attention and delicate manipulation of the top and bottom ends of the nasal passages. This helps the sadhaka to trace the excat path of the flow of breath through the nostrils and to focus attention on balancing the fingertips correctly on the relevant locations. If the sound is rough, then the brain is active elsewhere and the fingertips insensitive. If the breath is smooth, the brain is smooth, the brain is quiet and watchful, and the fingertips are sensitive. Feel the cool, moist fragrance of the inhalation and the hot exhalation, which is without fragrance. This sensitivity should be developed, as without in the practice of pranayama is mechanical and ineffective.

• Nadi sodhana pranayama, therefore, is the ultimate in sensitive self-observation and control. When refined to its subtlest level it takes one to the innermost self. Hence this pranayama, by its fine concentration and minute attention leads first to dharana, and then to dhyana.

• Do not attempt nadi sodhana until your nasal membranes develop sensitivity and your fingers dexterity by practising the pranayama described earlier.

• The inner corners of the tips of the fingers are used during inhalation to channel the in-breath, and the outer corners are used during exhalation to channel the out-breath. However, do not release the pressure on the outer corners during inhalation and on the inner corners during exhalation.

• The fingers kept on the nostrils throughout. In the advanced stages of nadi sodhana pranayama, kumbhakas and bandhas are introduced.

• As nadi sodhana is a highly contemplative pranayama, pay spectical attention to lowering the head more by gently pulling the nose tact with the nasal bone. While the head is being lowered, the chest caves in unconsciously. Do not allow this to happen. Remain alert and move the chest up as the head comes down.

• This further lowering of the head will make the sadhaka realise wether or not distrub the fingers on the nostrils, nor lose contact with the nasal bone. While the head is being lowered, the chest and move the chest up as the head comes down.

• This further lowering of the head will make the sadhaka realise wether or not the lungs are filled to the brim. If the tops of both feel empty, draw in more breath to fill to the brim. If the tops of both feel empty, drew in more breath to fill them completely.

• When the head is gently brought down and the chest is lifted up, the calculative frontal brain becomes silent and the contemplative back brain becomes active.

• During internal retention, if the sadhaka feels a disturbance in the state of silence it means that his capacity for retention is over or the chin has moved up, or some breath has escaped unnoticed through the blocked nostrils. If any of these are felt, drew the breath in again, lower the head further and then hold the breath. This makes the sadhaka's body dynamic and his mind contemplative. His pride is humbled and his intellect surrenders to his self. On the other hand, external retention done with uddiyana makes the sadhaka's body as well as his mind dynamic, vibrant and alert, whereas external retention without uddiyana makes both of them quiet and contemplative.

STAGE 1a

Here both nostrils are kept partially open in inhalation and exhalation.

TECHNIQUE

• Sit in any asana, following the techniques given in paras 1 to 7 of ujjayi, stage 5.

• Bring the right hand to the nostrils as explained and narrow both the nasal passages with the thumbs, ring and little fingers. Exhale completely through the narrowly open, but controlled nostrils.

• Now inhale, but do not disturb the width of the passages; keep the septum and the fingers stable to prevent the head from tilting.

• Maintain an even flow of breath in both nostrils, synchronising it with the movement of the chest. The breath should be soft, slow and smooth. Fill the lungs to the brim.

• Then hold the breath for a second or two in order to adjust the fingers for exhalation.

• Exhale softly, slowly and smoothly, maintaining an even rythem. Synchronise the flow of the exhalation with release of the extension and expansion of the rib-cage. In other words, do not allow the chest to collapse suddenly.

• As practice improves, narrow the passages more and more, so that the breath flows finer and finer. The narrower the passages the better the control of the breath.

• One inhalation and one exhalation completes one cycle. Repeat for ten to fifteen minutes and end with an in-breath. Lower the hand, raise the head and then lie in savasana.

EFFECTS

This exhilarating pranayama trains the fingers and nasal membranes to become more and more sensitive for finer adjustment. The mind is engaged in concentrating on the fingers, the nasal passages and the breath, and so becomes one-pointed.

STAGE 1b

This stage is a combination of surya bhedana and chandra bhedana pranayama, without retentions. Here, the in- and out- breaths are done through alternate nostrils, which are digitally controlled.

TECHNIQUE

• Sit in any asana, following the techniques given in paras 1 to 7 of ujjayi, stage 5.

• Bring the right hand to the nostrils as explained in paras.

• Block the left nostril completely, without disturbing the septum or the passage on the right. Narrow the right nostril, bringing its outer portion closer towards the septum, without disturbing the position of the nose.

• Exhale through the right nostril.

• Inhale through it slowly and steadily, without disturbing the width of its passage. Keep the septum and the fingers stable. Do not allow any breath to enter through the left nostril.

• Maintain a fine flow of breath through the right nostril, synchronising it with the movements of the chest.

• When the lungs are full, block the right nostril completely, without moving the septum or the left nostril.

• Hold the breath for a second or two prepare and adjust the fingers for exhalation.

• Exhale slowly and steadily through the left nostril, synchronising the flow of out-breath with the gradual release of the extension and expansion of the rib-cage.

• When the lungs feel completely empty, hold the breath for a second to prepare and adjust the fingers for inhalation through the left nostril.

• Block the right nasal passage without disturbing the septum or the passage on the left, and narrow the left passage.

• Now inhale through the left nostril as described in paras 4 to 6 above, but reading the word 'right' for 'left' and vice versa.

• When the lungs are full, block the left nostril completely, without disturbing the septum or the passage on the right.

• Hold the breath for a second or two as in para 8 above.

• Exhale through the right nostril as described in para 9 above. See that no breath escapes through the left nostril.

• When the lungs feel completely empty, hold the breath for a second or two, to prepare and re-adjust the fingers for inhalation, then repeat from para 3 above.

• The breath sequence is as follows: (a) exhale whatever breath is in the lungs through the right nostril; (b) breath in through the right nostril; (c) out through the left; (d) in through the left; (e) out through theright; (f) in through the right; (g)out through the left, and so on.

• The cycle commence at (b) and ends at (e). Repeat for ten to fifteen minutes, ending with inhalation through the right nostril. Then lie in savasana.

EFFECTS

Since the work of delicate fingering and narrowing of passages requires concentration, the practice of this stage prepares the sadhaka for dharana.

STAGE 2a

This stage is similar to stage 1a, with the addition of internal retention with mula bandha.

TECHNIQUE

• Sit in any asana, following the techniques given in paras 1 to 7 of ujjayi, stage 5.

• Inhale, following the techniques given in paras 2 to 4 of stage1a.

• Block both nostrils completely to prevent escape of breath, and hold the breath for twenty seconds with mula bandha.

• Re-adjust the fingers for exhalation following the techniques given in para 6 of stage 1a to empty the lungs.

• If the flow, rhythm or timings for in- and out-breaths are disturbed, it means you have exceeded your capacity, or have allowed breath to escape during retention. If the former reduce the time of retention, if the latter make sure that both nostrils are properly blocked during retention.

• One inhalation, one internal retention and one exhalation completes one cycle. Repeat for ten to fifteen minutes, ending with inhalation. Lower the hand, raise the head and lie in savasana.

STAGE 2b

This stage is similar to stage 1b, with the addition of internal retention and mula bandha.

TECHNIQUE

• Sit in any asana, following the techniques given in paras 1 to 7 of ujjayi, stage 5.

• Bring the right hand to the nostrils as described in paras.

• Block the left nostrils. Partially open the right, make it as narrow as you can, and inhale through it, following all the instructions given in paras 3 to 6 of stage 1b.

• When the lungs are full, block both nostrils and hold the breath with mula bandha for twenty seconds.

• Adjust the fingers for exhalation through the left nostril. Block the right nostril, partially open the left and make the passage as narrow as you can.

• Exhale through the left nostril and empty the lungs as described in para 9 of stage 1b. No breath should escape through the right nostril.

• Now inhale through the left nostril as described in paras 3 to 5 above, but reading the word 'right' for 'left' and vice versa.

• When the lungs are full, block both nostrils and hold the breath as in para 4 above.

• Adjust the fingers for exhalation through the right nostril, following the techniques given in para 5 above, but reading the word 'right' for 'left' and vice versa.

• Exhale through the right nostril as in para 9 of stage 1b. No breath should escape through the left nostril.

• When the lungs feel completely empty, hold the breath for a few seconds, re-adjust the fingers, then repeat from para 3 above.

• The breath sequence is as follows : (a) exhale whatever breath is in the lungs through the right nostril; (b) breath in through the right nostril; (c) internal retention with mula bandha; (d) breathe out through the left nostril; (e) in through the left; (f) internal retention with mula bandha; (g) breath out through the right nostril; (h) in through the right and so on.

• The cycle commences at (b) and ends at (g). repeat for ten to fifteen minutes, ending with an in-breath through the right. Then lie in savasana.

EFFECTS

This stage prepares the sadhaka for dhyana.

STAGE 3a

This stage is similar to stage 1a, with the addition of external retention with uddiyana.

TECHNIQUE

• Sit in any asanas, following the techniques given in paras 1 to 7 of ujjayi, stage 5.

• Bring the right hand to the nostrils and narrow both the nasal passages with the thumb, ring and little fingers and exhale through both nostrils narrowly closed.

• Inhale, following the techniques of paras 3 and 4 of stage la.

• When the lungs feel empty, block both nostrils and do external retention with uddiyana for fifteen seconds, or for as long as you can.

• Release the uddiyana grip, readjust the fingers and follow the processes of inhalation and exhalation as described in paras 3 and 4 above. Then repeat an external retention with uddiyana.

• Here the sequence of breath is: (a) exhale deeply through both nostrils; (b) breathe in through both passages; (c) out through both; (d) external retention with uddiyana' (e) breathe in through both passages; (f) out through both; (g) external retention with uddiyana; and so on.

• One inhalation, one exhalation and one external retention with uddiyana completes one cycle of this stage. Repeat for ten to fifteen minutes, ending eith inhalation. Then lie down in savasana.

STAGE 3b

This stage is similar to stage1b, with the addition of external retention with uddiyana.

TECHNIQUE

• Sit in any asana, following the techniques given in paras 1 to 7 of ujjayi, stage 5.

• Bring the right hand to the nostrils as explained before and inhale, following the techniques given in paras 3 to 6 is stage 1b.

• When the lungs are full, block the right nostrils and hold breath for a second as explained in paras 7 and 8 of stages 1b.

• Exhale through the left nostril as described in para 9 of stage 1b. No breath should escape through the right nostril.

• When the lungs feel empty, block both nostrils and do external retention with uddiyana for fifteen seconds, or for as long as you can.

• Then release the uddiyana grip, block the right nostril, and adjust the fingers for inhalation through the left.
• Narrow the passage of the left nostrl and inhale slowly, softly and smoothly.

• When the lungs are full, readjust the fingers. Block the left nostril and do external retention with uddiyana for fifteen seconds, or for as long as you can.

• Then release the uddiyana grip, block the right nostril, and readjust the fiingers for inhalation through the left.

• Narrow passage of the left nostril and inhale slowly, softly and smoothly.

• When the lungs are full, readjust the fingers. Block the left nostril and exhale through the right.

• When the lungs feel empty, block both nostrils, and do external retention with uddiyana for fifteen seconds, or for the same length of time as before. Then release the uddiyana grip.

• Readjust the fingers for inhalation through the right nostril blocking the left completely and repeat the sequesnce.

• The breath sequence is as follows: (a) exhale deeply through are right nostril; (b) breathe in through the right nostril; (c) out through the left; (d) external retention with uddiyana; (e) breathe in through the left; (f) out through the right; (g) external retention with uddiyana; (h) breathe in through the right, and so on.

• The cycle starts at (b) and ends at (g). repeat for ten to fifteen minutes, starting with exhalation and ending with inhalation through the right nostril. Then lie down in savasana.

EFFECTS

Due to the uddiyana grip, the abdominal organs are revitalised, and the apana vayu unites with the prana vayu to improve the assimilation of food and distribution of energy throughout the body.

STAGE 4a

This is an advanced pranayama. It combines stages 2a and 3a.

TECHNIQUE

• Sit in any asana following the techniques given in paras 1 to 4 of stage 1a above.

• When the lungs are completely full, block both nostrils and do internal retention with mula bandha for twenty seconds.

• Read just the fingers for exhalation, and exhale following the technique given in para 6 of stage 1a.

• When the lungs feel empty, block both nostrils. Do external retention with uddiyana for fifteen seconds.

• Then release the uddiyana grip and inhale as in para1.

• The breath sequence is as follows: (a) exhale through both nostrils; (b) breathe in through both nostrils; (c) internal retention with mula bandha; (d) breathe out through nostrils; (e) exteranal retention with uddiyana; (f) breathe in through both nostrils; and so on.

• Here the cycle commences at (b) and ends at (e). repeat for ten to fifteen minutes, ending with inhalation. Then lie in savasana.

STAGE 4b

• This is the most advanced pranayama in the series. It is a combination of stages 2b and 3b with retention after each in- and out- breath.

TECHNIQUE

• Sit in any asana following the techniques given in paras 1 to 6 of stage 1b, keeping the left nostrils blocked.

• When the lungs are completely full, block nostrils and do internal retention with mula bandha for twenty, twenty - five or thirty seconds.

• Readjust the fingers for exhalation, block the right nostril and keep the left narrow. Exhale through the left nostril, making the passage as narrow as you can, following the technique of para 9 of stage 1b.

• When the lungs feel empty, block both nostrils and do external retention with uddiyana for fifteen seconds. Then release the uddiyana grip, and readjust the fingers for inhalation.

• Now block the right nostril and narrow the left. Inhalation slowly, softly and smoothly through the left.

• When block the right nostril and narrow the left. Inhalation slowly, softly and smoothly through the left.

• When the lungs are completely full, block both nostrils and do internar retention with mula bandha for twenty to thirty seconds.

• Prepare for exhalation and readjust the fingers. Block the left nostril. Release the grip of the thumb-tip and narrow the right nostril. Exhale until the lungs are empty.

• When the lungs feel empty, block both nostrils and do external retention and uddiyana for fifteen seconds. Then release the uddiyana grip and readjust the fingers for inhalation.

• Block the left nostril and inhale through the right as described in para 1 above, and continue in the same way.

• The breath sequence is: (a) exhale through nostril; (b) breathe in through the right nostril; (c) internal with mula bandha; (d) breathe out through the left nostril; (e) external retention with uddiyana; (f) in through the left nostrils; (g) internal retention with mula bandha; (h) out through the right nostril; (I) external retention with uddiyana; (j) in through the right nostril, and so on.

• The cycle in this stage commences at (b) and ends with (I). repeat for ten to fifteen minutes, ending with inhalation through the right nostril. Then lie down in savasna.

EFFECTS

The practice of mula and uddiyana bandhas during retentions cleanses and sstrengthens the sadhaka's nerves to withstand the vicssitudes of life and prepares him for dhyana.

In nadi sodhana pranayama, due to the deep penetration of prana, the blood receives a larger supply of oxygen than in other types of pranayama. The nerves are calmed and purified, and the mind becomes still and lucid.

Its practice keeps the body warm, destroys diseases, gives strength and brings serenity.

The vital energy drawn in from the cosmic energy through inhalation passes close to vital chakras and feeds the glands. The respiratory control centre of the brain is stimulated and becomes fresh, clear and tranquil. The light of intelligence is lit simultaneously in the brain as well as in the mind. This leads to right living, right thinking, quick action and sound judgement.

References

The above mentioned information is added from the book called LIGHT ON PRANAYAMA by B.K.S. IYENGAR.