Topic 4

Pranayama: Nadi Shodhana (Stage 2)

Nadi shodhana pranayama stage 1 should be
continued
1
, but now it can be supplemented
by the second stage oI nadi shodhana.
This practice is also commonly known as
'"&$,% /22)C,&, (simple preliminary practice)
and% B$,8% B$,#" (Iorehead bellows). In English
this practice can be called the alternate nostril
pranayama, Ior air is inhaled through one
nostril and exhaled through the other.
The importance oI equalizing the Ilow oI air
in the nostrils has already been Iully discussed
2
,
and nadi shodhana stage 2 in particular helps
to develop this desirable condition.
")'(D@B'?K/ '*>*'*.)*,/
This is an important practice and is mentioned
in a large number oI ancient yogic texts. The
Iollowing Irom the% S$*),'(%Q,0$"#, is the most
direct reIerence: "Inhale through the ida (leIt
nostril) and exhale through the pingala (right
nostril). Then inhale t hrough the pingala and
exhale through the chandra (leIt nostril). The
pooraka (inhalation) and the rechaka (exhala-
tion) should be done without the slightest
hurry. This practice will help to eliminate the
problems oI cough and cold." (57 & 58)
NADI SHODHANA - STAGE 2
Sit in a comIortable sitting position; sukhasana
or vajrasana are most suitable Ior this purpose,
together with other meditative asanas that we
will introduce later
3
.
Be calm and relax your whole body.
Hold your head and back upright but without
straining.
Place your hands on your knees or in your lap.
Close your eyes.
Be aware oI your breath.
Set yourselI the aim oI totally involving your-
selI in the Iorthcoming practice.
AIter a minute or so begin the practice.
LiIt your right hand in Iront oI your Iace (or
your leIt hand iI preIerred).
Adjust the Iingers to Iorm nasagra mudra
1
.
Close the right nostril with the thumb.
Inhale through the leIt nostril.
Breathe as deeply as possible utilizing the
abdomen and chest to Iill the lungs to the
maximum.
Don' t strain however; it must be a relaxed
practice.
At the end oI inhalation close the leIt nostril.
Open the right nostril and exhale.
The exhalation should be slow and the lungs
emptied as much as possible.
At the end oI exhalation keep the right nostril
open and then slowly inhale.
AIter completing the Iull inhalation close the
right nostril.
Open the leIt nostril and exhale.
This is 1 round.
Do a Iew mor e r ounds in the same way
maintaining awareness oI the breath.
AIter a Iew rounds start to mentally count the
time oI inhalation and exhalation.
Each interval oI counting should represent
approximately 1 second: 1 (sec) - 2 (sec) - 3
(sec) - etc.
Try to keep the timing oI the counting Iixed; it
is very easy to speed up the counting when
one is short oI breath.
Then adjust the duration oI inhalation and
exhalation according to the instructions given
under the next heading.
Do not Iorce the breath in any way.
Continue the practice Ior as long as time
permits.
Be aware oI the breath and the mental counting
throughout the practice.
AB'?@(-./ ->/ '*,D('?@(-./
For the Iirst stage oI practice the duration oI
inhalation should equal the time oI exhalation.
In other words iI you breathe in Ior a count oI
Iive then you should also exhale Ior a count oI
Iive. However, begin with whatever count you
Iind comIortable whether it is two or ten or
117
any ot her dur at i on. No strain what soever
should be involved in t he practice. Over a
peri od oI weeks or mont hs, however, slowly
try to increase t he durat i on oI inhalation and
exhalation, at t he same time keepi ng t hem
equal. For exampl e, iI you start with a durat i on
oI t hree seconds Ior inhalation and exhalation,
try to increase this to Iour when you are able.
Thi s durat i on should be increased not only
over t he weeks oI practice, but with each actual
sitting. In ot her words start your practice with
a comIort able durat i on, t hen aIter a short time
you will automatically Iind that your breat hi ng
will last longer. Increase your count i ng and
durat i on as much as is comIortable.
The relative dur at i on oI i nhal at i on and
exhalation will be changed Ior t he next stage
4
.
TN?'*.*,,/ ?.</ <B'?@(-./
Try to mai nt ai n Iull awareness oI breat hi ng
and mental counting. This is important in order
t o r eap t he maxi mum beneIits I r om prana-
yama. However, don' t worry iI your attention
continually wanders. Just try to be aware that
it is wanderi ng and gently bri ng it back to the
practice bei ng per I or med.
Try to practise at least ten to IiIteen mi nut es
daily (this time also includes nadi shodhana
stage 1).
"*MB*.)*/
Nadi shodhana stage 2 should Iollow directly
aIter stage 1. They should be done aIt er asanas
and beIore relaxation or medi t at i on.
nor too active, too dull or too excitable. The
prani c current s or poles (sun and moon) are
br ought into balance with each ot her, thus
increasing t he heal t h oI t he whole body-mi nd
complex.
&'*)?B@(-.,/
At t he slightest sign oI discomIort reduce t he
dur at i on oI i nhal at i on and exhal at i on. II
necessary discontinue Ior t he day. Make sure
that you don' t Iorce in any way and that t here
is no haste whatsoever. It should be done as
t hough you have all the time in t he world.
#*.*>(@,/
The beneIits are the same as we have already
described Ior nadi shodhana stage 1 so we will
not repeat t hem here
1
. However, nadi shod-
hana stage 2 is much mor e powerIul and
eIIective in bal anci ng t he air Ilow t hr ough t he
two nostrils. For this reason it is particularly
useIul beIore relaxational and medi t at i onal
techniques. It develops a state oI harmony in
the individual so that he is nei t her too lethargic
/%#01*
1
Book I, Lesson 3, Topic 4
2
Topic 3 oI this lesson.
3
Book I, Lesson 2, Topic 5 and Book I, Lesson 7,
Topic 2.
4
Book I, Lesson 5, Topic 4
118