Nadishodhana Kriya is a very important Pranayama. Human body consists of
thousands of pranic channels called nadis. This kriya cleanses all the 72000
nadis and awakens the sleeping Kundalini. It has balancing effect on the
left and right hemisphere of brain.
- Sit in any meditative posture with spinal column and
- Slowly exhale all the air from your lungs
- With the thumb of your right hand close your right
- Start inhaling slowly from the left nostril. As you
are inhaling mentally count "Om" four times
- At the end of inhalation close the left nostril with
the ring finger and hold the breath inside count "Om"
- As you are counting, focus your awareness on
- Slowly open the right nostril by releasing the thumb
- Slowly exhale counting "Om" mentally for eight times
- Now start inhaling slowly from right nostril and
count "Om" four times
- Once inhalation is complete close the right nostril
by the thumb again
- Hold the breath counting "Om" three times
- Release the ring finger and exhale slowly from left
nostril counting "Om" eight times
Note that the above technique uses inhalation and
exhalation in the ratio of 1 : 2 Oms and not seconds.
Initially do not retain breath at all. Just practice
inhalation and exhalation. Once you establish a rhythm in
inhalation and exhalation introduce a brief retention.
Beginners should do this kriya for 5 minutes gradually
increasing the time. If any sign of discomfort is noticed
immediately discontinue the practice and take rest.
Signs of correct practice
- Entire pranic body is cleansed
- You feel light and fresh throughout the day
- Texture and color of the skin improves
- Skin becomes soft
- You find yourself controlling emotions more easily
- Diseases start vanishing from the body
- Mind remains steady and calm
Signs of erroneous practice
- Pressure is felt on ears, eyes, heart and lungs
- Dizziness during and after the practice
- Feeling of discomfort during breath retention
- Bending spine during exhalation
- Raising chest too much during inhalation
- Lack of synchronization and harmony in breathing
The above technique is mentioned directly or indirectly in the
following Yogic texts:
- Hatha Yoga Pradipika
- Gheranda Samhita
- Shiva Samhita
- Yoga Chudamani Upanishad
Bipin Joshi is a software consultant, an author and a yoga mentor with more than 22 years of experience in classical yoga system of India. He is an internationally published author and has authored or co-authored more than ten technology books for Apress and WROX press. He has been awarded as a Most Valuable Professional by Microsoft. He has also written a few Marathi books including Devachya Davya Hati and Natha Sankentincha Danshu. Having embraced yoga way of life he also teaches Kriya and Meditation to selected individuals.
बिपीन जोशी लिखित देवाच्या डाव्या हाती आणि नाथ संकेतींचा दंशु या पुस्तकांची आपली प्रत आजच विकत घ्या. त्यांच्या अजपा योग मार्गदर्शनाविषयी अधिक माहिती येथे उपलब्ध आहे.