Benefits

• Purifies the nadis.
• As nadis are purified, the energy level in the body increases and the breathing deepens.
• When the nadis are cleansed, we are able to hear the anahata sound (inner sound).
• This harmonises the blood pressure which in turn relaxes the mind.
• The relaxed mind expands and intuition dawns in an expanded mind.
• This leads to the opening up of Vijnanamaya kosha.
• In Vijananmaya kosha intuition starts working and we get flashes of inspiration which leads us to the anandamaya kosha.
• When the mind is expanded we are able to tap into our bliss within.

Process

• Sit in Siddasana, Padmasana (lotus posture), Ardha Padmasana (half lotus posture) or Vajrasana If you cannot sit on the floor you can sit on a chair.
• Keep your body, head and neck in one line.
• Hold the chin up.
• Use only your thumb and ring finger to close the right and left nostrils.
• The thumb indicates the fire element and this is used to close the right nostril.
• The right nostril represents Surya (Sun) nadi (pingala nadi).
• The ring finger represents the earth element and this is used to close the left nostril.
• The left nostril represents Chandra (the moon) nadi (ida nadi).
• Bend the index and middle fingers of your right hand into vayu shoonya mudra.
• Bending the index and middle fingers to vayu and shoonya mudra alleviates body pain and joint pain, strengthens the heart muscles and reduces ear ache.
• Bring the left thumb and left index finger together in chin mudra on your left knee.
• With the right hand thumb close the right nostril and inhale through the left nostril to the count of 10.
• Feel the expansion in the abdomen and lungs as you inhale.
• With the right hand ring finger close the left nostril and exhale through the right nostril to the count of 15.
• Feel the contraction in the chest and stomach as you exhale.
• Inhale through the right nostril to the count of 10 keeping the left nostril closed with the right ring finger
• Exhale through the left nostril for the count of 15 keeping the right nostril closed using the thumb.
• This is one round.
• Do 10 rounds of alternate nostril breathing and relax.
• Slowly increase the duration to 15 minutes or longer and feel the serenity in the mind.