|
Ayurvedic Insight
Issue #28, February 2004
In This Issue
Nadi Shodhana, The Breath of Balance
by Shannon Mooney
The practice of pranayama, or controlled breathing exercise,
brings conscious awareness to the breath, uniting mind and
body in the present moment experience. Through this
awareness and with practice, we learn how to access the
inner wisdom of our selves, breath by breath. Prana, the
omnipresent life force, is intrinsic to the breath and by
increasing its flow through the body we can expand our life
experience, by appreciating each moment with more clarity
and joy.
Pranayama is best practiced in the early morning hours when
the mind is still clear and free from the experiences of the
day. Also, practiced after yogasana, it can be the perfect
transition into meditation. This is a useful and simple tool
to bring us into balance before an exam, meeting or
presentation. Just a few rounds can bring us back to our
center, easing anxiety and nervous tension.
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 and long.
Bring awareness to your breathing process, noticing quality
and length of each inhalation and exhalation. Cultivate deep
yogic breaths by breathing deep into your abdomen. The body
should be relaxed, not static. Invite a gentle movement to
the body, opening and closing in a wave-like motion with the
breath. Being with the breath will establish a slow and more
relaxed rhythm.
If a full and easy breath does not come naturally for you,
do not proceed with this practice. Sometimes the practice of
pranayama can repress energetic blockages causing them to
move deeper into the body.
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 pinkie finger rests by the side of the ring
finger. You will alternately use your thumb to close your
right nostril and your ring and pinkie fingers, working as
one, to close your left. Rest your left hand comfortably in
your lap. The breath should never feel forced. Envision the
breath as a light thread of silk, lengthening effortlessly
with each inhalation and exhalation.
Keeping the breath relaxed, subtle and light:
- Close the left nostril and exhale completely through the
right.
- Inhale fully, through the right nostril.
- Close right nostril and exhale through the left nostril.
- Inhale through left nostril.
- Close left nostril and exhale through right nostril.
This is one round. Begin a slow and regular practice of 5-10
rounds. 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 through
incrementally as the body gradually adjusts to the increased
flow of prana. Accomplished yogis can spend several months
mastering each one. 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.
Nadi Shodhana can restore balance to the mind and body while
opening a window of insight to the self. The breath is a
constant to which we can always return to find our center of
calm. The more mindful we become of our breath during our
practice, the easier it will be to integrate into our daily
lives. Simply being with the breath allows us to open and
receive the richness of life.
Recipe: Restorative Almond Drink
- 8 raw almonds
- 1 c. pure water
- 3/4 c. soy milk or fresh raw cow's milk
- 1 T. rose petals
- a couple threads of saffron
- 1/8 t. ground cardamom (optional)
- 1/2 t. raw honey
Soak almonds in water overnight.
In the morning, reserve half the water and drain off the
rest. Rub the skins off the almonds. In a small saucepan,
bring milk to a boil. Pour the milk in the blender with the
almonds and the 1/2 c. water and remaining ingredients.
Blend until smooth. Drink.
Comment: This variation on a traditional rasayana grounds
vata, soothes irritated pitta and tonifies the nerves.
Recipe reprinted with permission from Ayurvedic Cooking for
Westerners by Amadea Morningstar, Lotus Press, P.O. Box 325,
Twin Lakes, WI 53181.(c)1995 All Rights Reserved.
Return to newsletter index. |
