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Pranayama
Through the practice of pranayama (a controlled breathing exercise) w e b r i n g conscious awareness to the breath,
uniting mind and body in a present moment experience. Through this awareness, and with a little pr actice, we
learn h ow to access our inner wisdom and increase our Pran a, th e omnipresent life force, that determines the
amount of energy, clarity and joy we h a v e i n o u r l i v e s.
Pranayama is best practiced in the early morning when the mind is clear and free from the experiences of the
day. Also, practiced after yoga asana, it can be the perfect transition into meditation. This is a l s o a useful and
simple tool to bring us into balance before an exam, meeting or presentation. Just a few minutes can bring us
back to our centre, easing anxiety and nervous tension.
Alternate Nostril Breathing (Vata Pranayama): Nadi Shodhana, or alternate nostril breathing, is a type of
pranayama that balances the right and left hemispheres of the brain and has a calming effect on the nervous
system while creating a more alert mind. It cleanses the channels of the subtle energy body by removing
energetic blockages along the nadis (channels) that correspond to the nerve ganglia on either side of the spinal
cord. It is extremely centering, making it one of the best practices for vata dosha.
Begin by sitting comfortably on a cushion, folded blanket or in a chair, keeping the head and spine upright.
Bring awareness to your breathing process, noticing th e quality and length of each inhalation and exhalation.
B r e a t h e deep into your abdomen and keep the body relaxed.
Position the right hand (you may choose to alternate with each practice) in vishnu mudra by folding the index
finger and third finger inwards to lightly touch at the base of the thumb. Your little finger rests by the side of the
ring finger. You will alternately use your thumb to close your right nostril and your ring and little fingers,
working as one, to close your left. Rest your left hand comfortably in your lap. The breath should never feel
forced.
Instructions: Breathe in gently keeping the breath relaxed, subtle and light. Block the right nostril with
the thumb of the right hand and breathe out through the left nostril. Breathe in gently through the left nostril and
then block the left nostril with the fourth finger and breathe out through the right nostril. Breathe in through the
right nostril, block the right nostril and breathe out through the left nostril. Continue for five minutes and finish
by breathing in through the right nostril. If you are left-handed you will reverse these finger positions (thumb
blocks left nostril and fourth finger blocks right nostril). Always breathe in and out gently; do not force the
breath and do not hold the breath. Breathe naturally and try to sit upright and in a relaxed and c o m f o r t a b l e
position. En vision the breath as a light thread of silk, lengthening effortlessly with each inhalation and
exhalation. Practice for five to ten minutes.
Rest after your practice and notice how you are feeling. Once comfortable with this practice, you can begin
mentally counting to four on your inhalation, pause at the space between the breath and then count to four as you
exhale, so that the length of your inhalation and exhalation are equal.
There are many variations of alternate nostril breathing. These advanced practices involve increased ratios of
inhalation to exhalation, longer duration, and the incorporation of breath retention. It is best to practice these
under the guidance of a yoga teacher or therapist. They are intended as developmental stages to work throug h
incrementally as the body gradually adjusts to the increased flow of prana. As with any subtle energy practice
which activates prana, it is best to start slowly and steadily incorporate it into your daily practice. A shorter
practice on a consistent basis will bring more benefit to the body than a longer practice every now and again.