IDA AND PINGALA - REACHING INNER BALANCE

The Sanskrit term nadi refers to the channels through which the energies of the physical,
subtle, and causal bodies flow.

The word derives from the word “nad” meaning flow, motion or vibration. The word itself is
indicated by the essential nature of the channels to which it refers. A nadi is in constant
motion, flowing throughout the body like water through a stream, nourishing all in its path.

The nadis make up a sort of energetic irrigation system. When this system flows freely, our
natural vitality and health is maintained. When the system becomes weak or inhibited our
mental and physical health will consequently become weak and inhibited as well.

In the physical (or gross) body, the nadis correspond to the channels responsible for
carrying air, water, nutrients, blood and other bodily fluids through the body’s various vital
systems. They are similar to the arteries, veins, capillaries, bronchioles, nerves, lymph
canals and so on. As you become more aware (mainly through meditation and
introspection), you will be able to more clearly feel the circulation of energy throughout your
body and it will become evident that this energy is not flowing at random but rather through
a precise system of established pathways.

The Three Major Nadis

According to many tantric texts, there are 72,000 nadis in the human body carrying energy
to each and every cell of its makeup. Of these nadis, three are most important; all the other
thousands branch from these major three:

1. the left – Ida

2. the right – Pingala
3. the central –sushumna.

The Sushumna nadi is often referred to as the body’s great river. It is through sushumna
that all other nadis are subordinate, even ida and pingala. The sushumna nadi courses
through all seven major chakras beginning at the base of the spine near the perenium and
running all the way up the spine, ending at the fontanelle bone located at the top of the
head.
It is the nadi through which kundalini – the energy that rests at the root chakra – is said to
rise up through the chakras and take shelter at its true home, the Crown Chakra. Running
alongside the sushumna nadi, on opposite sides of the spine, are the ida and pingala nadis.
The ida and pingala nadis spiral around the sushumna nadi like the double helix of our DNA,
crossing each other at each major chakra. Until they finally meet at the Brow Chakra where
they end.

The caduceus, symbol of modern medicine, can be seen as a general representation of the
relationship between the ida, pingala and sushumna nadis.

Ida and Pingala

Ida emanates from the left side of the Root Chakra and passes through each consecutive
major chakra in a curving path until its course ends at the left side of the Brow Chakra.

Pingala emanates from the right side of the Root Chakra andpasses through each
consecutive major chakra in a curving path opposite to that of Ida until its course ends at
the right side of the Brow Chakra.

If you are familiar with the physical construction of the spine, you will know that there are
two holes on either side of it which act as conduit pipes for all the body’s nerves to pass.
These holes are correspondent to the Ida and Pingala, at left and right channels.

In human physiology, these two nadis are also roughly correspondent to the two halves of
the brain and to the autonomic nervous system – the sympathetic and parasympathetic.

Pingala is the active, extraverted nadi and corresponds with the left hemisphere of the brain
and the sympathetic nerves. The sympathetic nerves are responsible for the stimulation and
acceleration of activities concerned with the external environment and the deceleration of
the organs which tend to utilize a lot of energy internally. The sympathetic nerves speed up
the heart, dilate the blood vessels, increase the rate of respiration, and intensify the
efficiency of the eyes, ears, and other sensing organs.

Ida is the introverted, passive nadi and corresponds with the right hemisphere of the brain
and the parasympathetic nerves. The parasympathetic nerves directly oppose the
sympathetic nerves, reducing the heart rate, constricting the blood vessels, and slowing
respiration so that the individual becomes calmer and more inwardly focused.

Ida and Pingala are representative of the two polar opposite forms of energy that flow
within us, and of the basic duality of all existence. The interaction between Ida and pingala
is akin to the internal dance between intuition and rationality; consciousness and vitality;
masculinity and femininity; logic and creativity.

In our everyday lives, either Ida or Pingala is always dominant. Although this dominance
alternates throughout the day, one nadi tends to be dominant more often and for longer
periods than the other. This results in personality, behaviour, and health characteristics that
can be referred to as either Ida-like or Pingala-like.

Ida, meaning comfort in Sanskrit, is regarded as the lunar nadi, cool and nurturing by
nature. It is our yin side and is associated with all the mental processes and the more
feminine aspect of our personality. This channel is most often represented by either a white
or pale blue colour, symbolic of its subtle vibrational quality.

Ida- like individuals exhibit gentle, nurturing qualities. They are full of potential but, unless
they develop their pingala side, they may lack the motivation and determination necessary
to ever manifest that potential into anything concrete and solid.

Pingala, meaning tawny in Sanskrit, is regarded as the solar nadi, warm and stimulating by
nature. It controls all vital somatic processes and is associated with the more masculine
aspects of our personality. This channel is most often represented by a fiery red colour,
symbolic of its explosive vibrational quality.

Pingala-like individuals exhibit characteristics of passion and intensity. They possess

abundant creativity but, unless they develop their Ida side, they may be unable to focus
that passion and creativity into anything constructive.

Since Ida corresponds to the right brain hemisphere, it conversely corresponds to the left
side of the body. Likewise, since pingala corresponds to the left brain hemisphere, it
conversely corresponds to the right side of the body (there is a contra-lateralization). You
can use these correspondences to determine whether your Ida or Pingala nadi is currently
dominant at any given time.

The Shift of Dominance

Ida, corresponding to the left half of the body, is linked to the left nostril and Pingala,
corresponding to the right half of the body, is linked to the right nostril. If you examine your
breath you will find that it is usually flowing through one nostril more than the other.
When the right nostril is flowing, pingala is more dominant. This will mean that vital energy
is more active, allowing you to do more physical work, digest food more easily and so on.
Your mind will be outwardly focused and your body will generate more heat.

When the left nostril is flowing, Ida is more dominant. This will mean that mental energy is
more active, allowing for mental work to be more easily undertaken. Your mind will be
inwardly focused and your body will burn less energy.

About once every 90 minutes or so, your breath should switch sides between your Ida
nostril and pingala nostril. If you close one nostril while you breathe, then the other, you
can generally tell which is more open and therefore which nadi is currently more dominant.

When you are healthy, your breath will shift sides regularly. When you are ill, the time
between shifts will be longer, maybe once every few hours. All of our activities are
influenced by the flow of these nadis and, depending on the dominance of either Ida or
Pingala, certain activities should, ideally, be performed at certain times.

For example, you will most likely find it difficult to go to sleep while Pingala is dominant; or
if you eat while either is dominant, your digestive process may be inefficient, causing
indigestion.

Fortunately, it is possible to voluntarily alter your body’s Ida/Pingala dominance, thereby

relieving you of the need to plan your daily activities around their natural 90-minute
alteration schedule.

For example, if there is work to be done but you feel sleepy, it is possible to direct your
body’s energy flow to Pingala, and therefore gain the needed energy to complete the work.

Maintaining Balance

In controlling the body’s Ida/Pingala dominance, your ultimate goal should be to keep them
balanced. Achieving balance between ida and pingala will allow you to reap the benefits of
both energy forms, as well as improve your overall health and sense of well-being.

When the nadis have become purified, certain external signs will appear such as clearness
and brightness of complexion; lightness and leanness of the body; and the absence of both
fatigue and restlessness.

The balance of your Ida and Pingala nadis will also allow for the most import of all nadis,
Sushumna, to open. The energy flow through Sushumna will even further bolster your
health as well as allow you increased control over your mind and, eventually, lead to
heightened states of awareness and intellect.

When Pingala is dominant, there is restlessness and tension; when Ida is dominant, there is
fatigue and lethargy; when both are balanced and Sushumna flows, there is peace and
clarity. You can tell when Sushumna is open when the breath flows evenly through both
right and left nostril.

Altering the Flow

There are several methods by which your Ida/Pingala flow can be altered but possibly the
easiest is a pranayama practice known as Nadi Shodhana (nadi cleansing), commonly
referred to as Alternate-Nostril Breathing. Like most pranayamas, Nadi Shodhana is best
practiced on an empty stomach. The early morning is an ideal time.

Other Benefits of Alternate-Nostril Breathing:

 Infuses the body with oxygen

 Clears and releases toxins
 Reduces stress and anxiety
 Calms and rejuvenates the nervous system
 Helps to balance hormones
 Supports clear and balanced respiratory channels
 Helps to alleviate respiratory allergies that cause hay fever, sneezing, or wheezing
 Balances solar and lunar, masculine and feminine energies
 Fosters mental clarity and an alert mind
 Enhances the ability to concentrate
 Brings balance to the left and right hemispheres of the brain

To practice alternate-nostril breathing:

Choose a comfortable sitting position—either cross-legged on the floor (with a cushion or

blanket to support the spine), or in a chair with your feet flat on the floor. Allow the spine to
lengthen so that the back, neck, and head are erect throughout the practice. Gently close
the eyes.

1. Begin by taking a full, deep inhalation followed by a slow, gentle exhalation.  

2. Fold the tips of the index and middle fingers inward until they touch the palm at the
base of the right thumb (Vishnu mudra). You will alternately use the right thumb to
 close the right nostril and the right ring and pinky fingers (together) to close the left
nostril.
3. Use the right thumb to close the right nostril. Exhale gently, but fully, through the
left nostril. Keeping the right nostril closed, inhale through the left nostril and deep
into the belly. As you inhale, allow the breath to travel upward along the left side of
the body. Pause briefly at the crown of the head.
4. Next, use the ring and pinky fingers of the right hand to gently close the left nostril
and simultaneously release the right nostril. Exhale through the right nostril,
surrendering the breath down the right side of the body. Pause gently at the bottom
of the exhalation.
5. Keeping the left nostril closed, inhale once again through the right nostril, allowing
the breath to travel up the right side of the body.
6. Then again, use the right thumb to close the right nostril as you release the left
nostril. Exhale through the left nostril, surrendering the breath back down the left
side of the body. Pause gently at the bottom of the exhalation.

This completes one round of nadi shodhana. The same pattern continues for each additional
round: inhale through the left nostril, exhale through the right nostril, inhale through the
right nostril, exhale through the left nostril.

It is common practice to perform about ten rounds of Alternate-Nostril Breathing to

constitute a complete session. By performing these sessions regularly, you will be gradually
bringing your opposing energetic polarities into union, preparing yourself for more advanced
energy work, and furthering your evolutionary development.
Full Yogic Breath

Full Yogic Breath is a deeply balancing pranayama (breathing exercise). It is sometimes

known as three-part breath because it works with three different sections of the torso and
naturally engages all three lobes of the lungs. Full Yogic Breath revitalises the entire body
with prana (essential life force). In particular, it benefits the vital organs, which can easily
become stagnant, constricted, or fraught with emotional and physical tension when we
experience stress. Full Yogic Breath relieves stress, refreshes the mind, and activates the
parasympathetic nervous system, encouraging a calmer, more balanced state of being
overall. It also helps to correct unhealthy breathing patterns. This pranayama can be
engaged at any time, but it is especially beneficial when practiced intently for five to fifteen
minutes every day—preferably on an empty stomach. The early morning is an ideal time to
practice Full Yogic Breath.

Overview of the Practice

Full Yogic Breath begins with a deep and fluid inhalation that fills three sections of the torso
independently, but continuously. First, we breathe into the lower abdomen. Then, we
breathe into the mid-section of the torso, expanding the diaphragm and the ribs as the
inhalation continues. And finally, we draw the breath into the upper chest and shoulders as
the inhalation comes to a close. This slow and purposeful inhalation is then followed by a
long, slow, gentle exhale, expelling the breath from these same three sections of the torso
in reverse order, releasing the upper chest, then the diaphragm and ribs, and finally the
lower abdomen. One round of Full Yogic Breath includes one complete inhalation and one
complete exhalation.

Both the inhalation and the exhalation should feel fluid and continuous; at no point should
either one cause any strain whatsoever. Keep in mind that it may take some time to
develop a relaxed relationship with this type of breath work, especially if it is new to you; it
is no accident that pranayama is referred to as a practice. What’s important is the intention
to develop our capacity for moving the breath intentionally, fluidly, and yet without tension
or struggle.
Instructions for Practice

Choose a comfortable seated or lying position. If sitting, make sure that your pelvic bones
are rooted into the surface beneath you, and that your spine is erect. If you prefer to lie
down, lie on your back and relax your entire body, as in savasana.

Gently close your eyes and take a few moments to settle in. Close your mouth and breathe
only through your nostrils. Quiet your mind, and attune to your body. Begin by simply
observing the natural flow your breath. Let go of any thoughts and allow yourself to arrive
completely in the present moment.

When you are ready, inhale slowly and with purpose, drawing your breath deep into the
lower abdomen, starting from the pelvic floor and slowly allowing the breath to fill upward
(toward the navel) and outward (away from the spine). Initially, focus only on filling the
lower abdomen.

As the breath fills this area, allow it to expand outward in all directions—to the front
(expanding the lower belly), to the sides (expanding the hips), and to the back (expanding
the lumbar spine and the sacrum)—as it moves upward toward the navel.

Once the lower abdomen has filled completely, continue the inhalation by filling the mid-
torso in a similar manner. Continue to draw the breath upwards, from the navel to the ribs,
allowing the breath to gently expand the diaphragm, the ribs, and the mid-back as the
breath continues to rise.

Once the mid-torso feels full, complete the inhalation by drawing the breath into the upper
chest—allowing prana to rise up into the heart, the sternum, and finally into the shoulders
and the base of the neck. Feel the collarbones lift slightly.

This completes the inhalation. For many, there is a brief, but natural pause at the top of the
inhalation. If this occurs, just allow it to be there for a moment before surrendering to a
long, slow exhalation. First, release the breath from the upper chest as the heart, lungs,
sternum and shoulders all relax—dropping down and drawing in, toward the spine. Then,
expel the breath from the mid-torso, feeling the ribs contract and the navel draw in, closer
to the spine. And lastly, release the breath form the lower abdomen, feeling the belly
contract and draw inward toward the spine.
This completes one round of Full Yogic Breath. If your exhalation is followed by a natural
pause, take a moment before beginning the next round. Then, draw a fresh inhalation into
the lower abdomen.

After several rounds of Full Yogic Breath (up to fifteen minutes), allow your breathing to
return to normal for a minute or two before gently opening your eyes and bringing your
practice to a close. Then, before you move on to your next activity, pause briefly to notice
how you feel. Are you more refreshed, awake, and relaxed? How did your practice affect or
benefit you today?

As you become more comfortable with the practice of Full Yogic Breath, you can integrate
this style of breathing more and more throughout your day-to-day activities.