In a typical Sivananda Yoga asana class, we begin with a kriya (cleansing) and a pranayama (breath control) exercise. The kriya exercise is called kapalabbhati (skull shining) and the pranayama we practise is anuloma viloma, or nadi shodanham. In English, this pranayama is known as alternate nostril breathing.
It is key to note here that although the pranayama exercise is practised in the begining of the class, since pranayama is a preparation for meditation, for advanced practitioners the practice of pranayama normally takes place after asana and before meditation.
We cannot talk about alternate nostril breathing without learning about the nadis. Nadis are subtle energy channels or network intricately connected with the body's nervous system. They carry the vital life force, or prana, throughout the body, influencing our physical, mental, and spiritual well-being. In the yogic system, nadis are energetic networks rather than physical networks, i.e. if you cut open a body you won't be able to see the nadis. . It is said that there are 72,000 nadis within our body and the most important ones are the ida, pingala and sushumna - and figuartively they are located on the left, the right side and the centre of the spine.
The sushumna nadi is the main subtle energy channel that runs through the 7 main energy centres, or chakras, along the centreline of our body. It connects from our root chakra at the tailbone to our crown chakra at the top of our head and closely follows the path of the spinal cord. Sushumna Nadi is considered the main pathway for spiritual energy and is associated with balance and higher consciousness. It is believed to intersect with the other two nadis, Pingala and Ida, at various points along the spinal column.
On either side of Sushumna Nadi lie Pingala and Ida nadis. Pingala Nadi is associated with the solar, or sun, aspect and represents the masculine principle. It embodies dynamic energy, action, and vitality. It begins at the base of the spine and spirals upwards, mirroring the path of the sympathetic nervous system. Pingala is said to govern the right side of the body and is linked to qualities such as logical thinking, assertiveness, and the transformative power of the sun's energy.
The ida nadi is associated with the moon, or lunar aspect and represents the feminine principle. It embodies the cooling and mental energy, and is related to the para sympathetic nervous system. Ida is believed to govern the left side of the body and is associated with qualities such as creativity, intuition, and the nurturing and cooling aspects of the moon's energy.
The alternate nostril breathing, also known as Anuloma Viloma or Nadi Shodhanapranayama is a powerful technique that can help balance the pingala and ida nadis and harmonize the autonomic nervous system, bringing about a state of equilibrium between the sympathetic and parasympathetic responses. This technique involves consciously breathing through alternate nostrils while using specific hand positions to regulate the flow of prana.
The benefits of practicing alternate nostril breathing are numerous. A regular and steadfast practice can:
- Calm and balance the mind, reducing stress, anxiety, and mental fatigue
- Enhance focus, clarity, and concentration
- Help expand lung capacity, enhances oxygen intake, and improve overall respiratory efficiency
- Remove stagnant energy and toxins in the body and promotes a sense of rejuvenation
If you are new to the practice, you can start by breathing in and out through each nostril at one time, before attempting to breathe with alternate nostrils.
