Yoga for Peace - Nadi Shuddhi
Sadhguru: The word "Nadi Shuddhi" literally means cleansing the nadis.
[ There are 72000 pathways in the human system ]
When we say nadis, we are not talking about the 72,000,
because these 72,000 are only a branch out of the two basic nadis -
the pingala and the ida.
36,000 branching out from pingala, 36,000 branching out from ida.
This is the energy physiology of a human being.
When we say 'Nadi Shuddhi', we are talking about cleansing fundamentally the pingala and ida
so that energy system will work in balance.
There is a connection between your breath and your mental structure.
To bring balance to your thought is a very important step that you need to take,
if you want to bring balance to your activity, your emotion and the results of your life and
the impact that you have on other peoples’ lives,
Nadi shuddhi plays an important role.
Here are a few guidelines that will set optimal conditions and
greatly enhance your receptivity of the practices.
Please ensure cell phones are either in silent mode or switched off.
It is advisable not to sit for the program with a full stomach
or immediately after a meal.
Please sit with your spine comfortably erect, hands uncrossed and palms open.
These conditions will prepare you to be in a heightened state of receptivity and
derive the most benefits from the practices.
These practices are very safe and simple and can be done by anybody.
The practices we will be learning here can be done by anyone ages 7 years and above.
If you wear glasses, while doing the yoga practices, please remove them and keep them aside.
How to do Nadi Shuddhi – she will demonstrate, please observe.
Sit in a cross-legged posture with your spine comfortably erect, eyes closed.
Left hand should be loosely placed in the middle of your lap, palm facing upwards.
Use only your right hand, use your thumb and ring finger, fold your middle and index fingers,
The ring and little finger are held straight and side-by-side touching.
Now, block your right nostril with your thumb and inhale through your left nostril.
After the inhalation is complete, exhale through the same.
In a similar fashion, using the ring finger block your left nostril
and inhale through your right nostril.
Then exhale through the same.
Again block the right and open the left, inhale, and exhale.
Continue like this.
Be focused on your breath.
So when you do this Nadi Shuddhi, what is most important is, to breathe fully in, and fully out,
as slowly and as gently as it is possible for you.
You should not make any sound when you exhale or inhale.
So for this to happen, you just need to remember one basic point
so that Nadi Shuddhi happens by itself.
You will always switch after every exhalation.
So that means, whichever nostril you inhale through, the same nostril you exhale through.
You do Nadi Shuddhi for a minimum of four minutes.
A few corrections for the practice
Do not keep your left hand on the thigh.
The left hand should be loosely placed in the middle of your lap.
To clarify, on the right hand, you use only your thumb and ring finger.
The ring and little finger are held straight and are side by side touching.
Fold your middle and index fingers.
If you are unable to hold them straight, do it as best as you can.
Also, there is a tendency to keep the head down or turned to one side.
Unconsciously your face may tilt one way or the other.
Your head should be straight.
If you maintain this, your system will come to a balance very quickly.
Ensure not to press too hard on the lower part of the nostril.
Locate the septal bone on your right nostril.
Just a millimeter beneath that, if you place the thumb,
with very minimal pressure, you can block the nostril effectively
so that no air can escape.
Ensure you are not breathing shallow doing normal breathing, or holding the breath.
The breathing should be fully in and fully out.
We will do Nadi Shuddhi together now.
Sit in a cross-legged posture with your spine comfortably erect.
If you are unable to sit on the floor,
You can sit in a chair with your legs crossed at the ankles.
Left hand should be loosely placed in the middle of your lap, palm facing upwards.
Use only your right hand.
Use your thumb and ring finger, fold your middle and index fingers.
The ring and little finger are held straight and are side by side touching.
Close your eyes.
Now block your right nostril with your thumb, and inhale through your left nostril.
After the inhalation is complete, exhale through the same.
Now using the ring finger, block your left nostril and inhale through the right nostril.
Then exhale through the same.
Again block the right and open the left. Inhale. And exhale.
Continue to do this until we ask you to stop.
Be focused on your breath.
The breathing is fully in and fully out.
Do it as slowly and gently as you can.
Make sure your spine is comfortably erect.
Ensure your head is straight.
Continue to be focused on your breath.
You can end with an exhalation through your left nostril and stop.
Please slowly open your eyes.
[Explore 5 minutes for Peace] Sadhguru: Peace is not the ultimate goal of life.
It is the most fundamental requirement.
If you hold it as the ultimate goal in your life, you will only rest in peace.