Step 1: Nādi Shodana
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(Breathing Technique)
Step 1: Breathing Technique -
Nādi Shodana
Technique
1. Sit straight.
2. You can be either be in padmasana or baddha padmasana or siddhasana.
3. Inhale through the right by blocking the left nostril and exhale through the left.
4. Inhale through the left and exhale through the right. Use your hands to close the nostrils.
5. Repeat this Kumbhaka 21 times.
1
2
3
4
5
Āpta Pramāṇa - आप्त प्रमाण Hatha Yoga Pradipika Upadesha 2, Verse 7 - 9
बद्ध-पद्म असनञ योगेए प्रअनम् छन्द्रेन पोओरयेत् |धअरयित्वअ यथअ-स्हक्ति
भोओयह सोओर्येन रेछयेत् ||४.१९||
येन त्यजेत् तेन पेएथ्व धअरयेथ्
अथिरोधितह |रेछयेछ्छ तथो'न्येन स्हनैरैव न वेगथ||४.९३||
Baddha-Padmaasanaa Yogee
Praanam Chandrena Poorayet |
Dhaarayitvaa Yathaa-Shakti
Bhooyaha Sooryena Rechayet||2.7||
Praanam Sooryena Chaakrushya
Poorayet Udaram Shanaihi |
Vidhivat Kumbhakam Kruthvaa
Punashchandrena Rechayeth ||2.8||
Yena Tyajet Tena Peethva
Dhaarayeth Athirodhitaha |
Rechayechcha Tatho'nyena
Shanaireva Na Vegatha||2.9||
Akashic Revelation
Sitting in baddha padmadsana or padmasana or siddasana. Inhale through the left nostril and hold the breath to capacity, and then exhale through the right nostril.(2.7)
Then inhaling through the right nostril, gradually fill the abdomen, perform kumbhaka as before, then exhale completely through the left nostril.(2.8)
Inhale with the same nostril through which exhalation was done, hold the breath to utmost capacity and exhale through the other nostril slowly and not forcibly(2.9)
