Original subtitles

The word nadi shuddhi literally means cleansing the Nadis.

When we say Nadis, we are not talking about the 72,000 thousand because these

seventy two thousand are only a branch out of the two basic Nadis, the Pingala

and the Ida.

36,000 thousand out from Pingala, 36,000

thousand 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 Pingada and EDA.

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 people's lives, not it should be 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 the 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 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 Noddy 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 you can.

Also, there is a tendency to keep the head down or turn 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 upward.

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.