Be aware of the vibrations of this positive universal mantra. rub your palms together, generate some positive energy and slowly take your palms on your eyes and face muscles, slowly slowly reach your arms down, open your both eyes. Now in today’s video we are going to discuss about this beautiful technique of pranayama which is quite beneficial. So this is known as Nari Sodhana. So if we dissect it into two terms it becomes channel to purify the channels. The channels are we have approximately 2,000 channels inside our body, Naris, where prana. It flows. So there are so many benefits of this technique.

This is also known as alternate nostril breathing. So the benefits as you can see it. It reduces the stress and anxiety. It makes your nervous system calm and rejuvenated. It helps to balance the hormones, clears your respiratory channels so that you can breathe well, it infuses the body with oxygen, clears and releases the toxins as well. So, there are so many benefits of this technique. Since you already know that we are not used to of that deep breathing, we are not used to of utilize lungs and diaphragm properly. So this technique works on one nostril at a particular time of particular moment and then we work on both nostrils. So there may be like some contraindications. So if we are like holding during the initial stage and holding it like for a long time. It is not about any kind of competition that we hold the breath for 10 to 15 seconds counts or maybe like more than that. If you are not comfortable after that, that means you are kind of disturbing your natural pattern of the breathing and which should not happen. So make sure that do not apply the holding or the bandhas unless you are not comfortable with the natural rhythm of your breathing. Firstly try to observe that you are just regulating your breathing, try to observe the natural pattern and then focus on the inhalation and exhalation. Try to increase the length of both aspects and then slowly when you are comfortable when you just think that you have you know extended your breath very nicely for a long time. After that one by one you can apply the holding and after very much practice of the holding we tend to apply the bandhas. So it is that kind of sequence. So it goes that way right.

It is not something that you apply the bandhas directly which is not going to provide you any kind of benefits. You are going to get exhausted after holding the breath and which is not good. So about the holding and bandhaas and if you are suffering from any sort of fever, if you are exhausted, if you are not like comfortable, if you have any kind of flu as well, so in that case you can just avoid this. Otherwise, this technique has got so many benefits and less contraindications. It can be performed like every day even like two times per day. It is very beneficial if you like very prone to you know get angry very oftenly if you like this these kind of problems occur in your life.

So performing it for like just few rounds will definitely help you and you’ll feel the changes after that. You always, you know, you might have noticed that when we like our attitude changes, our pattern of the breathing is also like always changing at that time. You’ll feel that your breath is more shallow, it is not that kind of long and you’re kind of in a rush if you just observe your breathing so why not regulate your breathing and change the attitude change the behavior change the energy so there are two mudras which we know adapt while performing this these are like Nasagriha mudra, Nasikagriha Nasigriha mudra this is your nose tip position and the second one is Vishnu mudra for some people the first position the first mudra sort of you know, they are not comfortable with that mudra so that you can go ahead for the second one Vishnu mudra. So how are these? For Nasagiri mudra you need to just bend your right like whichever arm is you know, is your dominated hand, use your that hand, generally right is used. So bend your elbow and place your tip of the index finger and middle finger on your forehead forward to the first position and use your thumb and ring finger for pressing and releasing the nostrils right.

Now the second one is Vishnu Mudra for that you can just hold, you can curl in your fingers your index and middle finger towards your base of the thumb and your ring finger once again right so this is the position I always suggested to the people that it is not about that you’re going to perform these pranayama techniques or like any sort of asanas for just a month or two months or three months and then

you say okay you have like gain mastery or why I’m not getting perfection and like at those aspects that is not it doesn’t go that way you need to consistently perform it for a long time and at the same time you need to be aware of you know some other things some other factors you know diet your lifestyle your asanas shatkarma we shall be discussing about that also. So many factors you need to be aware of and then the practice of years and then you start to feel change.

It is not something like you practice it for just few days and then you say okay well I’m not feeling any kind of change so it doesn’t go that way. So how the step to do it firstly always you need to take a comfortable position on your mat or like over a kind of blanket also. Make sure that your surrounding the place is quite neat and clean so that you’re not feeling any kind of disturbance or even like noise pollution any sort of and you’re just taking either Sukhasana but if you are doing it for a long time then Sukhasana is not a comfortable position then you can adapt some other postures which I’ll be discussing about that also Padmasana lotus pose if you have already heard it if you have already practiced it then you can perform it with Padmasana or half lotus. Now for sit comfortably and keeping your spine straight for those people who have any kind of lower back issues they can take a chair as well they can take a support of the wall as well. It is important to not get distracted in the posture or like while the practicing. So just be aware of your breathing. Stop any fluctuations, any kind of you know activities or mind chattering. You can follow these commands while you are performing these and then just become aware of the natural flow of the breathing first when you are totally aware of the flow of your breathing and slowly slowly you can bend your arm and then you can place your tip of the index finger and middle finger on your forehead. Firstly try to exhale completely empty your lungs then press the right nostril. Take a deep inhale from the left nostril. Then you can hold one or two seconds, just take a one or two second pause. Then exhale from the right side. Again, breathe in from the right nostril.

Press the right nostril, release the left one, exhale softly through the left nostril. For some people you know while they are exhaling then they may not be feeling comfortable because they are just working on their one nostril so they are kind of controlling it so they can use their mouth as well you can exhale through your mouth as well and you can take your exhalation a bit longer than the inhalation. Now just performing this for several rounds now if you’re a beginner then it is good for you you can do it for 5, 10, 15, 20 rounds slowly slowly increasing the rounds just with the comfort but if you are I would say kind of intermediate practitioner then of course you can apply the holding but again as I said that firstly you need to be aware of the natural flow and then extending both inhalation and exhalation and then applying the internal holding first. Like you can start it with 3-4 counts and again like 5-6 you can increase it. When at a point you feel okay now it’s time to apply the external holding. It may take months as I said it is not about just weeks or days. Then you can apply the external holding as well.

So you can apply equally like 4-4-4 time internal holding after the end of inhalation when you hold the breath inside and 4 counts after the end of exhalation. Now after the end of inhalation when you are applying it for like just 8 to 9 or 10 counts maybe in the future with a nice comfort then you can apply the bandhas. and always the Vyana Bandha it you know tends to get influenced by Mula Bandha so a little contraction around your lower belly it will occur so you can apply Mula Bandha and your throat log your Jalandhar Bandha together and you can hold the breath inside but make sure whenever you’re doing it you’re not kind of putting so much pressure like some people when they put the Bandhas they apply the Bandhas they also contract their other muscles like face muscles and they’re kind of you know very much a stuck. There are some muscles which certainly get contracted but it is not about the whole body, you’re not like kind of you know disturbing your energy. So it is important to understand that when is the time that you are going to increase the counts and you are going to apply the bandhas. So firstly, the abdominal lock, the Udhyana bandha, it has a great influence when you apply it after the exhalation. After the inhalation, it is a kind of, you know, you’ll have to struggle so much. So after the inhalation, you can apply the Moola bandha and your Chalabandar bandha. After the exhalation, you can apply all the three bandhas.

You can also apply all the three bandhas while, like after the inhalation and after the exhalation but like it is about how to start. Firstly with Mula Vanda and Throat Lock when you are feeling comfortable, when you are like without any kind of discomfort you are holding it then slowly slowly in the future you can change it. Right? In that way you can practice it. So you can practice early in the morning and like around the sunset and the evening. Make sure that you haven’t eaten any sort of food just before half or half an hour, like one hour before the practice and after the practice also at least half an hour or 45 minutes. Do not drink water at least before 30 minutes of the practice and after also 30 minutes of practice. It has got an influence over your hormones so that’s why we should avoid this kind of like It has got an influence over your hormones so that’s why we should avoid this kind of like any kind of food or water any kind of liquid stuff when you’re performing it