Which Can Additionally Supply Us With Oxygen?


The Sanskrit word Nadi means ‘psychic passage’ or specific pathway’ through which prana flows throughout the body. This is important, for control over the respiratory system has to be gradually developed over a period of time. Premature attempts at doing more advanced stages could lead to strain and injury of the respiratory system, and particularly to the very sensitive associated nervous system. This will allow the reader to practice each stage for a reasonable period of time and to be fully ready for the more advanced stages as they are introduced.


The breath through the nostrils is controlled by the fingers of one handheld in front of the face. This position of the hand is actually called nasagra or nasikagra mudra (nose mudra). This is the first mudra that we have so far mentioned and is one of the numerous hand mudras. We don’t want to discuss mudras at this stage for we will do this in the near future, but we have prematurely introduced you to nasagra mudra because it is so important for pranayama practices.



The position of the fingers and hand is as follows:

  • Hold the right hand in front of the face
  • Place the tips of the second (index) and third fingers so that they rest on the forehead at the eyebrow center.
  • These fingers should be straight. In this position, the thumb should be beside the right nostril and the fourth (ring) finger beside the left nostril. The little finger is not utilized.
  • The right nostril can now be left open or closed by pressing the side of the nose with the thumb as required. This allows air to flow or prevents the flow.
  • The airflow through the left nostril can be similarly controlled with the ring finger.
  • The elbow of the right arm should preferably be in front of and as near the chest as possible.
  • The forearm should be as vertical as possible.
  • This will reduce the tendency of the raised arm to become tired after some time.
  • The head and back should be held upright but without strain.

How We Will Preparation For NADI SHODHANA PRANAYAMA?

#1 Sit in a comfortable position. The two simple meditative asanas, sukhasana and vajrasana are particularly suitable. If you cannot manage these positions you can sit in a chair with a straight back or you can sit on the floor with legs outstretched and back supported against a wall.

#2 If necessary wrap a blanket around you for warmth and to keep any insects away. Adjust yourself so that there will be no need to move for at least 10 minutes or even longer for those who have the time.

#3 Relax your whole body.

#4 Hold the spine upright but without arching backward and thereby tensing the back muscles.

#5 Place the left hand on the left knee or in the lap.

#6 Raise the right hand and perform nasagra mudra.

#7 Close the eyes.

Relax and for a Minute or Two be Aware of The Breath and the Body. This will help you to relax and to make the forthcoming practice easier to perform. If you are tense or excited any form of pranayama is more difficult.

How To Practice?

Close the right nostril with the thumb. Slowly inhale and exhale through the left nostril. Be aware of the breath. Do this for half the time allocated for the practice. Then close the left nostril and open the right. Repeat the same procedure with awareness.

Sequence and Time of Practice

Nadi shodhana should be done after asanas and before meditational or relaxational practices. It is best done in the morning before breakfast, though it can also be performed at other times during the day. However, it should not be done after meals.


The whole body is nourished with an extra supply of oxygen and the carbon dioxide is more efficiently eliminated. This purifies the whole-blood system and increases the overall health of the body, including its power to resist disease. The deep, slow breathing encourages the removal of stagnant air from the lungs.

The most common mistakes are shifting the weight of the body more to the arms, ie. uneven distribution of body weight on arms and legs. The fingers of the hand are slightly separated. Instructions from certified teachers are necessary in order to properly benefit the anatomical placement of the body in a position to benefit from this yoga exercise.

Wrote – Biljana Nikolic Yoga Therapy Teacher 500 RYT

Short Guide Meditation For Beginners: A 3-Step Beginner’s Guide

Text translation Ana Manasijević Kosher

DISCLAIMER Before beginning any new exercise program or recipe this yoga-blog contains information that is intended to help the readers be better-informed consumers of health care. It is presented as general advice on health care. Always consult your doctor for your individual needs.



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