Alternate nostril breathing should not be practiced if you have a cold ornasal congestion. It should also be practiced responsibly and not in excess.It is best to practice under the direction of a yoga instructor or moreexperienced practitioner. If you plan to practice on your own, alternatenostril breathing should be done after you have become comfortable withthe beginning breathing exercise.
Nadi shodhana pranayama: alternate nostril breathing exercise
Rule to remember: Always alternate nostrils when the lungs are filled afterinhaling and never when the lungs are empty after the exhaling breath.In a comfortable seated position, place your hands in jnana mudra (indexfinger touching the thumb and other three fingers extended). Maintaining jnana mudra, use the middle finger of your right hand to close the rightnostril. Breathe in completely with a deep inhale in the left nostril. With your lungs filled, hold the air just long enough to move your righthand (still in jnana mudra) to obstruct the left nostril.Exhale completely through the right nostril (do not hold the breath at theend of the exhale).Inhale completely through the right nostril (see rule to remember). With your lungs filled, hold the air just long enough to move your righthand (still in jnana mudra) to obstruct the right nostril.Continue this for 3-5 breaths on each nostril, comfortably, withoutexaggeration.The alternate nostril breathing exercise can be practiced using breathingrhythms. The rhythm of 1-4-2 is best for this exercise. Meaning if youinhale in 2 seconds, hold for 8 seconds and exhale in 4 seconds (noretention of breath on the exhale). Enjoy this breathing exercise and itseffects. Take the necessary precautions and perform this breathing exerciseresponsibly (sober, without congestion and within a consistent yoga