Pranayama

1. Nāḍī Śuddhi / Nāḍī Śodhana (Alternate Nostril Purification)

🌀 Balances iḍā and piṅgalā nāḍīs, calms mind, prepares for meditation.
How to do:

• Close right nostril with thumb, inhale through left nostril.
  
  

• Close left, exhale through right.
  
  

• Inhale through right, exhale through left.
  
  

• This is 1 round. Do 9–18 rounds slowly.
  
  

🔑 Safe for all.
🕊️ Use a 1:1 breath ratio at first, then progress to 1:2.

🌊 Warms body, clears throat chakra, used in many yogic flows.
How to do:

• Slightly contract the throat. Inhale & exhale slowly with a whispering oceanic sound.
  
  

• Focus on the sound and subtle warmth.
  
  

🔑 Safe for calming nerves and enhancing focus.

🐝 Soothes anxiety, releases tension, harmonizes brain hemispheres.
How to do:

• Inhale through nose.
  
  

• Exhale slowly while humming “mmm” with lips closed, feeling vibration in head.
  
  

🔑 Safe even for children, very effective for sleep issues.

🔲 Creates rhythm, emotional balance, foundation for deeper work.
How to do:

• Inhale for 4 counts → Hold 4 → Exhale 4 → Hold 4.
  
  

• Build to 6–8 count gently.
  
  

🔑 Safe and foundational for all breathwork.

⚖️ Teaches control, prepares for inner stillness.
E.g., Inhale 4 → Exhale 8 (no retention).

🔑 Very calming for overactive minds.

🧊 Cools body, purifies blood, reduces pitta.
How to do:

• Roll the tongue like a straw and inhale through the tongue.
  
  

• Close mouth, exhale through nostrils.
  
  

🔑 Good for hot climates, fevers, anger issues.
🚫 Avoid in cold climates or if you have asthma.

🐍 Cooling like Sītalī, but done by inhaling between the teeth.
How to do:

• Open lips slightly, clench teeth, inhale through teeth (makes a gentle hiss).
  
  

• Close mouth, exhale through nose.
  
  

🔑 An alternative if you can't roll your tongue.

🌬️ Teaches full lung expansion and diaphragmatic control.
How to do:

• Inhale into belly → ribs → chest.
  
  

• Exhale from chest → ribs → belly.
  
  

• Very grounding, can be done lying down.
  
  

🔑 Excellent for beginners, trauma recovery.

💖 Draws awareness to the spiritual heart (anāhata chakra).
How to do:

• Inhale into heart space with feeling.
  
  

• Exhale releasing all tension.
  Visualize a pink or green lotus blooming in your chest.
  
  

🔑 Very healing and safe for emotional release.