Postures & Kriyas


Posture Name in English:

Posture Name in Sanskrit:

Posture Description:
  • Sit with a straight spine, in Easy Pose or in a chair.

  • Hold the left hand in Gyan mudra

  • Exhale fully and then close the right nostril using the thumb of the right hand

  • Inhale through the left nostril, and then close the left nostril using either the index or ring finger of the right hand.

  • Open the right nostril and exhale.

  • Inhale through the right nostril, then close the right nostril using the thumb of the right hand.

  • Open the left nostril and exhale.

  • This is one cycle of alternate nostril breathing.

Eyes:

Closed

Time:

End:

End on an exhale, then resume regular, comfortable breathing.

Benefits:

The left nostril is associated with the ida naadi, and breathing through the left nostril is taught to be calming, cooling, relaxing and associated with lunar energy.

The right nostril is associated with the pingala naadi, and breathing through the right nostril is taught to be energizing, warming, projective, and associated with solar energy.

Actively switching nostrils engages both hemispheres of the brain, and is taught to affect the glandular system and mood.

Teacher's Notes & More Information:

Alternate nostril breathing is used in multiple styles of yoga, such as Kundalini and Iyengar yoga.

 

Don't practice this pranayama if you are experience sinus headaches, nasal congestion or other sinus related issues. Instead practice a more gentle pranayama such as Long Deep Breathing, or rest in savasana.

Yoga style:

Kundalini Yoga

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