Nadis Sodhana Pranayama, also known as alternate nostril breathing, is a great way to lead into your morning meditation practice. It is a controlled breathing practice designed to purify the nadis (energy channels). There are over 72,000 nadis in the body. Of these the three most important nadis are ida, pingala, and susumna. Ida and pingala, which originate in the left and right nostril respectively, govern the dualities within us. Susumna nadi, the central energy channel, runs through the center of the spinal cord. Alternate nostril breathing takes us from the external (ida and pingala) to the internal (susumna). It is here in susumna nadi that we can deepen our experience of meditation.
1. You can practice this breath in any seated position. Make yourself comfortable in sukasana, half lotus, virasana, vajrasana, or even sitting in a chair. You will be sitting for several minutes, so use props as necessary so you can maintain your posture.
2. Position your right hand in Vishnu mudra by folding your pointer and middle fingers into your palm, leaving your thumb, ring finger, and pinky sticking up.
3. Bring your thumb to the right side of your nose and your ring finger to the left side.
4. Close your eyes or take a soft gaze downward. Inhale and exhale once to prepare.
5. Close off your right nostril with your thumb.
6. Inhale through your left nostril.
7. Close off your left nostril with your ring finger.
8. Open and exhale through your right nostril.
9. Inhale through your right nostril.
10. Close off your right nostril with your thumb.
11. Open and exhale through your left nostril.
12. Inhale through your left nostril.
13. At first, you might only make it through a few rounds of this breath. Try to work up to doing at least 10 rounds. You can also take a break and then resume the exercise.
14. If your mind begins to wander, focus on counting the length of your inhales and exhales or on the sensation of your breath on the skin under your nose. It may feel cool as you inhale and warm as you exhale.
15. If you ever begin to feel light-headed, release both nostrils and breathe normally.
