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This pranayama restores balance to the flow of prana through the central nadis. The nadis are the subtle energy channels that run through the body. The left nostril is the path of the Ida Nadi whose flow is cooling. The right nostril is the path of the Pingala Nadi whose flow is heating. Shodhana means cleansing. Practicing this pranayama technique is for lengthening and balancing the inhalation and the exhalation. If you have blockages, such as a cold, use Ujjayi breath instead.
Depending on whether you are right or left-handed will determine which way is more comfortable for you to practice this technique. For left-handed people, just use the opposite hand and follow the instructions from left side to right side.
To practice this pranayama, relax the shoulders and sit with the spine straight in easy post, half, or full lotus posture. Rest the hands on the knees, with the palms facing down. Draw your thumb and forefinger touching on each hand.
Raise the right hand and close the left nostril using the ring finger. Exhale through the right nostril, pause and inhale through the right nostril counting to four. Using the thumb to close the right nostril, pinch both nostrils closed and hold as you count to four. Let the breath lightly expand the upper chest. Then release the left nostril and exhale counting to four. Pause and inhale through the left nostril counting to four. Repeat three more sets.
This technique can be varied by changing the count used for the breath. However, it’s important to reiterate this important warning. Do not practice this pranayama if you suffer from heart conditions or respiratory problems.
