51 Days Yoga Consciousness Series 2nd May-21st June 2021

Knowledge of Yoga is infinite, boundless and timeless. “Learning Yoga is an everlasting journey that leads you within and Within is where you find the world of immortal bliss”. –Mitraasha

Namaste All My Yoga Yaatris! May Yog Bless You!

The idea behind running this 51 Days Yoga Consciousness series is to proffer my modest learnings and share the divine pearls of Yoga science with people at large. Let’s have a conjoint intent to learn, implement and extend the wisdom of Yoga with a positive co-action and harmonious reverberation amongst each other.

Pranayama: Naadi-Shodhanam

The three most important nadis (subtle energy channels) in the human body are Ida, Pingala and Sushumna. When the Ida nadi is blocked or not functioning accurately, one may have a blocked left nostril which may result in occurrences of cold, depression, slow digestion and decreased mental energy. Similarly, when the Pingala nadi is blocked and not functioning accurately, one may have a blocked right nostril which may result in experiencing heat, excessive appetite, short tempered behaviour, irritability, raised sexual and physical drive, dry skin, rough throat, itching body and restlessness.

Blockages of either of the Nadis may occur due to various reasons such as excessive stress, increased toxins levels, physical and mental trauma and an unhealthy way of living.

Usually we inhale and exhale roughly for 1 ½ half hours from one nostril and then without realizing, switch to the other nostril to breathe for the same interval. In Sanskrit, ‘nadi’ means ‘channel’ and ‘shodhana’ means ‘cleansing or purifying’. Nadi Shodhana mentions alternate nostril breathing, which caters to the cleansing and purification of the different channels in the human body through breath awareness. Practice of this pranayama regularizes the primordial breathing thereby creating harmony amidst the positive and negative effects of breathing on both the body and mind. It aids the mind to release accumulated tension, fatigue, instill calmness and peace and thus prepares it to enter a meditative state.

Limitations /Contraindications

  1. Children under 12 years of age should not practice this. 
  2. Cardiac patients should not exceed their time capacity.
  3. Do not breathe from the mouth, nor do Ujjayi breath, let breathing be effortless, gentle and natural from nostrils without any force or exertion or making any sound.

For general limitations/contraindications, benefits and other do’s & dont’s of Pranayamas overall, kindly refer to this link: https://kreately.in/day-43-pranayama-mitraasha/

How to practice?

Naadi Shodhanam
Naadis
  • Sit on a mat in any meditative posture of your choice. For those who cannot sit on the floor comfortably may sit on a firm chair with a fixed and straight backrest. 
  • Maintain the body waist above- straight with back erect, spine upright, shoulders rolled out, neck and head in one straight line, chest thrown well forward, abdomen in normal contour, chin parallel to the floor. 
  • You may keep your eyes either open or closed as it is comfortable.
  • Make Gyan mudra with the left hand and place the hand over the kneecap. Make a Vishnu Mudra with the right hand to practice the pranayama.
  • (To make a Vishnu Mudra, touch the tip of both the index finger and the middle finger at the root of the thumb by bending them, the rest of the fingers stay upright. This mudra revitalizes the Muladhara, Svadhisthana and Manipura chakras.)
  • Now, begin by lightly placing the right hand which is in Vishnu mudra, near your nose in a way that the thumb closes the right nostril and the last two fingers close the left nostril.
  • Take a few normal breaths.
  • To begin with, after an exhalation, close both the nostrils and suspend the breath for 2 seconds (Shunyaka).
  • Now, releasing the thumb, inhale from the right nostril in 2 seconds (Puraka). 
  • Gently close both the nostrils and retain the breath for 4 seconds (Kumbhaka). 
  • After this slowly release the left nostril and exhale from the left in 2 seconds (Rechaka).
  • Immediately without pause, inhale from the left nostril, in 2 seconds (Puraka).
  • Now again close both the nostrils and retain the breath for 4 seconds (Kumbhaka). 
  • Again releasing the thumb, exhale from the right nostril in 2 seconds (Rechaka).
  • Close both the nostrils and suspend the breath for 2 seconds (Shunyaka).
  • Now keeping the right nostril closed and releasing left, inhale from the left one in 2 seconds. Again retain (Kumbhaka) for 4 seconds and exhale from the right one in 2 seconds.
  • Immediately without pause, inhale from the right nostril in 2 seconds. 
  • Do retention (Kumbhaka) for 4 seconds and exhale from the left one in 2 seconds.
  • Do Shunyaka for 2 seconds and then release, this completes 1 round.
  • Take a few normal breaths before you begin the next round.
  • During the entire practice, ensure that the spine, head and neck are continuously held erect, facial muscles stay relaxed, gentle closing of the nostrils happens and nose is not constricted, no forced inhalation-exhalation done, no quick, jerky or exaggerated movements made and all the respiratory muscles are used.
  • It is recommended to practice 5 rounds per session.

Anulom-Vilom: Although it is usually stated that Anulom Vilom and Nadi Shodhanam practices are same, however the difference between both is that in anulom-Vilom, air is inhaled from left nostrils and exhaled from the right one, after that it is inhaled from the right nostril and exhaled from the left one without any retention or suspension, but in Nadi Shodhan, the breathing pattern remains same with the added suspension and retention done as mentioned above in detail.

Benefits

It aids better oxygenation, balances the energies that help to cope with pains and aches, improves concentration and helps in living in the present.

It purifies and balances the nadis (the subtle energy channels), thereby ensuring a smooth flow of prana (life force) through the body.                                      

It works therapeutically for various circulatory and respiratory problems and regulates the body temperature.                                                                          

Beneficial in instilling calmness, quietude, inner harmony and sedative effect on the nervous system.                                                                                                

It harmonizes the left and right hemispheres of the brain, which corresponds to the logical and emotional sides of our personality.

Thought of the day: “In all aspects of our lives balance is key. Doing one thing too much can cause upset, like the old saying goes, everything in moderation is the secret!” Catherine Pulsifer

Link to day 48: Pranayama-Suryabhedana & Chandrabhedana https://kreately.in/day-48-pranayama-suryabhedana-chandrabhedana/

Link to day 49:

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