Nadi Shodhana Pranayama (psyhic network purification) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Technique-1: Preparatory Practice ~~~~~~~~~~~~~~~~~~~~~~~ Sit in any comfortable meditation posture, preferably siddha / siddha yoni asana or padmasana. (Those who cannot sit in a meditation posture may sit against a wall with the legs outstretched or in a chair which has a straight back). Keep the head and spine upright. Relax the whole body and close the eyes. Practise yogic breathing for some time. Adopt nasagra mudra with the right hand and place the left hand on the knee in chin or jnana mudra*. Close the right nostril with the thumb. Inhale and exhale through the left nostril 5 times. The rate of inhalation/exhalation should be normal. Be aware of each breath. After 5 breaths release the pressure of the thumb on the right nostril and press the left nostril with the ring finger, blocking the flow of air. Inhale and exhale through the right nostril 5 times, keeping the respiration rate normal. Lower the hand and breathe 5 times through both nostrils together. This is one round. Practice 5 rounds or for 3 to 5 minutes, making sure that there is no sound as the air passes through the nostril. After practicing for 15 days go on to technique 2. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Technique 2: Alternative nostril breathing ~~~~~~~~~~~~~~~~~~~~~~~~~~ In this technique the duration of inhalation/exhalation is controlled. Close the right nostril with the thumb and breathe in through the left nostril. At the same time count mentally, “1. Om; 2. Om; 3. Om”, until the inhalation ends comfortably. This is the basic count. Breathe deeply with yogic breathing. Do not strain. Close the left nostril with the ring finger, release the pressure of the thumb on the right nostril and while breathing out through he right nostril, simultaneously count, “1.Om; 2. Om; 3. Om”. The time for inhalation and exhalation should be equal. Next, inhale through the right nostril, keeping the same count in the same manner. At the end of inhalation close the right nostril, open the left nostril and exhale through the nostril, coming as before. This is one round. Practice 10 rounds. ~~~~~~~~~~~~~~~~~~~ legacyofwisdom.blogspot.in/2008/02/step-by-step-pranayama-techniques.html
Posted on: Wed, 27 Nov 2013 14:14:04 +0000
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