Limitations of Nadi Shuddhi Pranayama:

Avoid retention in case of:

• Menstruation.
• Pregnancy.
• High/low blood pressure.
• Heart conditions.
• Vertigo and epilepsy.

Benefits of Nadi Shuddhi Pranayama:

• Helpful to balance emotions during pregnancy (Practice without retention).
• Improves lung capacity.
• Balances all systems of the body (digestive, nervous, respiratory, cardiovascular and etc.).
• The nerves are calmed and purified, and the mind becomes still and lucid.
• Its practice keeps the body warm, destroys diseases, gives strength and brings serenity.
• Relieves stress and anxiety.
• Good preparation for meditation.

Technique of Nadi Shuddhi Pranayama:

Sit in any comforatble and steady meditative position. The spine should be erect, the body and mind relaxed, eyes closed. Place the left hand in chin or jnana mudra on the knee, right hand in Nasika mudra(thumbcontrols right nostril, ring and little finger control left nostril).

Inhale and exhale naturally once through both nostrils. Close the right nostril with the thumb, inhale through the left nostril. Close the left nostril eith the ring finger, then release the thumb and exhale through the right nostril.Keep the left nostril closed and inhale back up through right nostril. Close the right nostril and exhale through the left nostril. This constitutes one round. Breathing ratio is 1 (inhalation – Puraka) to – 4 (retention – Kumbaka) to – 2 (exhalation – Rechaka).

Mudras:

Left hand: Chin or jnana mudra

Right hand: Nasika mudra

Watch the video below on Alternate Nostril Breathing or Nadi Shuddhi or Nadi Shodhana Pranayama