alternate-nostril-breathing

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//-->Alternate Nostril Breathing (NadiSodhan)This simple, yet most powerful technique, is a pranayam that is easy to do, yetcan take you through all the stages of your yoga practice.How to do Alternate Nostril Breathing:In this pranayam, the breath is always relaxed, deep and full.Have the left hand in Gyan Mudra.Use the thumb of the right hand to close the right nostril, and the indexfinger or ring finger of the right hand to close the left nostril.Close the right nostril and gently and fully inhale through the left nostril.Then close the left nostril and exhale through the right nostril.Then inhale through the right nostril.Close the right nostril and exhale through the left nostril.Continue repeating, alternating nostrils after each inhalation.Benefits of Alternate Nostril Breathing:Creates whole brain functioning by balancing the right and lefthemispheres.Is both integrating and grounding.Purifies theidaandpingala nadis,gently.Creates a deep sense of well-being and harmony on the physical, mental,and emotional levels.Can help with headaches, migraines, and other stress-related symptoms.Inhale left, exhale right:Helps to make you calm and integratesunwanted negative emotions and stress. Excellent by itself before bed.Inhale right, exhale left:Gives clarity, and positive mood. Helps us to focuson what is important.Nadi Cleansing (“U” Breathing):A powerful, classical technique which utilizesNadi Sodhan as well as Breath Ratios.Breath RatiosWhen breathing in different breath ratios, we are changing the amount of timethat we take to inhale, hold, and exhale the breath. In general, we breathe inan equal breath ratio—equal inhale, equal exhale.Consciously using different breath ratios can yield varied effects.Byemphasizing inhaling,the sympathetic part of the autonomic nervous systemboosts the heart rate and blood pressure, boosts alertness and stimulates us.Byemphasizing exhaling,the parasympathetic nervous system slows theheartbeat and relaxes the circulation, nerves, and digestive system. It relaxes usand promotes elimination, both physically and emotionally.You can use mantra to measure the ratios. For example:1:4:2 (Inhale I, hold 4, exhale 2).This is used in the Nadi Cleansing pranayam. It ispowerfully purifying and cleansing.Left Right Nostril BreathingThrough the simple mechanism of closing or opening one of the nostrils, the yogihas a wide array of techniques to control his moods and energies. The quality ofPrana processed through the two nostrils differs correspondingly with thequalities associated with the two sides of the brain. The nerves going out fromthe two brain hemispheres cross at the level of the eyebrows. The lefthemisphere is connected to the right side of the body and right nostril, and theright hemisphere to the left side of the body and left nostril.We breathe predominantly through one nostril or the other at any given time.The dominant nostril alternates rhythmically every 90 to 150 minutes. The lengthof the cycle reflects universal rhythms, individual temperament, and thepersonal state of mental and physical balance. The rhythm itself is mediatedmainly through structures in the hypothalamus and pituitary, though other areasin the brain are also involved.You may use the technique of inhaling and exhaling exclusively through eitherthe left or right nostril in order to benefit from the quality associated with thatnostril. For instance, breathe exclusively through the left nostril to deal withcompulsive eating habits.Breathing through the left nostril is associated with:Ida, the nadi which ends at the left nostrilApana, the cleansing energyThe Moon energy—cooling, receptiveCalmnessEmpathySensitivitySynthesisBreathing through the right nostril is associated with:Pingala, the nadi ending at the right nostrilPrana, the nurturing energyThe Sun energy—warming, projectiveVigorConcentrationAlertnessReadiness-for-actionWill powerInhale Sat. Exhale Naam.© 2003 The Teachings of Yogi Bhajan, KRI International Teacher Training ManualLevel I, p.96 [ Pobierz całość w formacie PDF ]