NADI SHODI OR ANULOM VILOM PRANAYAM


Type of Aasana : Basic/Intermediate


Basic Position : Sukhasan , Padmasan , or Siddhasan or any other aasan in which you feel comfortable for next 10 minutes.Mudra should be dnyan or chin mudra. Eyes closed .


How to do the Pranayam  : 


  1. Firstly be calm composed reduce the speed of thoughts and quantity of thoughts  breathe normally but deeply.
  2. Which each outgoing breath feel the relaxation in the body.
  3. Once this is done now do the Nasagra Mudra Which means put index and middle finger in between two eye brows . And use thumb and ring fingers to physically open and close right nostrl and left nostril respectively.
  4. There are 4 basic patters . Which you can do . Do not do overdo. Do only two patterns on one day and remaining two on the other to make it more balanced and moderate.

THE PATTERNS OR TANTRAS




I will explain pattern 4 


  1. Close your right nostril and breath in for 5 seconds with left nostril - this is purak
  2. Now retain inhaled breath for 5 sec - this is antarkumbh
  3. Now exhale breath for 10 seconds from right  nostril  - this is Rechak
  4. Now reatain exhaled breath position for 5 seconds - this is bahirkumbh. 
  5. Now close your left nostril ring finger and breath in for 5 seconds with right nostril - this is purak
  6. Now reatin inhaled breath for 5 seconds- this is antarkumbh
  7. Now exhale breath for 10 seconds from left  nostril - this is rechak
  8. Now retained exhaled breath position for 5 seconds - this is bahir kumbh.


This is one round.
Continue this for next 5-10 minutes


Photo : 




Variations : 

Ratios and durations  can be changed at advanced stages . Making various patterns .

Note :

Kindly note that After Stage 5 all are highly advanced stages and should be strictly practiced under guidance of Experienced Yoga Teacher.And should be started only after 2-3 years of practice till stage 5. 

Anulom Vilom or Nadi Shodhan Pranayam Stage 11 ,12,13,14,15 - Using of Bandhas like Jalandar bandh and Moola Bandh during antarkumbha and / or during bahir kumbha  and uddiyan bandha during bahir kumbha .

Anulom Vilom or Nadi Shodhan Pranayam Stage 16,17,18,19,20 - Colour Visualization of blue colour in left nostril and red colour in right nostril.

Anulom Vilom or Nadi Shodhan Pranayam Stage 21,22,23,24,25 - Use of Khechari Mudra and Ujjai During practice 







Run this Video for Different Patterns and Counts

Sounds for Tantra 1 and Tantra 2 Practice






Sounds for  Tantra 3 Practice



Sounds for  Tantra 4 Practice