Parents have it tough, be it a single parent or stay-at-home parents; juggling work, life, and kids. Here is a simple yoga pose to unwind with.
Channel-Cleaning Breath
Sometimes considered a preparation for pranayama, other times a formal practice in itself.
(nah-dee show-DAH-nah)
nadi = channel
shodhana = cleaning, purifying
Channel-Cleaning Breath Step by Step
Step 1
Sit in a comfortable asana and make Mrigi Mudra. Beginning pranayama students may have some difficulty holding their raised arm in position for the length of the practice. You can put a bolster across your legs and use it to support your elbow.
Step 2
Gently close your right nostril with your thumb. Inhale through your left nostril, then close it with your ring-little fingers. Open and exhale slowly through the right nostril.
Step 3
Keep the right nostril open, inhale, then close it, and open and exhale slowly through the left. This is one cycle. Repeat 3 to 5 times, then release the hand mudra and go back to normal breathing. (NOTE: some yoga schools begin this sequence by first closing the left nostril and inhaling through the right; this order is prescribed in the Hatha Yoga Pradipika, 2.7-10).
Step 4
Traditionally Nadi Shodhana includes breath retention, fixed ratio breathing, and the repetition of certain “seed” mantras (cf. Gheranda Samhita 5.38-54). For beginning pranayama students, it’s best to focus only on the inhales and exhales.
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Pose Information
Sanskrit Name
Nadi Shodhana Pranayama
Pose Level: 1
Contraindications and Cautions
Approach the practice of all bandhas and body mudras cautiously, especially without the direct guidance of an experienced teacher
Preparatory Poses
Virasana
Baddha Konasana
Follow-up Poses
Bharadvajasana I
Benefits
Lowers heart rate and reduces stress and anxiety
Said to synchronize the two hemispheres of the brain
Said to purify the subtle energy channels (nadis) of the body so the prana flows more easily during pranayama practice
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