Nadishodhara (Aanulom Vilom Pranayama)

Sit in padmasana, sidhasana or sukhasana and place the hands on the knees. Straighten the spine. Keeping the left hand on the knee, raise the right hand. The thumb should be near the right nostril and the third and middle finger should be placed beside the left nostril to control the flow of air in the nostrils. Close the right nostril with the thumb. Inhale through the left nostril and retain the breath inside and then exhale through the right nostril. Retain breath outside. Then inhale through the right. Exhale through the left nostril and retain the breath outside. This is one round. Repeat 5 to 10 rounds. Perform jalandhar bandh, moolbandh and uddiyan bandh during retention of air. The timing ratio of inhalation, kumbhak and exhalation should be 1 :4:2.

This pranayama induces calmness and tranquility. The blood system is purified of toxins. The whole body is nourished by the extra supply of oxygen and carbon dioxide is efficiently expelled.

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