In one of our previous blogs on Swara Yoga, we delved into the concept of prana, the life force energy that circulates within our bodies. This vital energy travels through 72,000 energy pathways known as Nadis in the realm of yoga. Notably, three specific nadis - Ida, Pingala, and Sushumna, play a crucial role in facilitating the flow of prana. For an in-depth understanding of Ida, Pingala, and Sushumna Nadis and their influence on prana flow, explore our previous blog.

In yoga, the Ida Nadi is linked to the breath flowing through our left nostril, while the Pingala is associated with the breath flowing through our right nostril. According to yoga principles, the flow of breath through our nostrils changes every 60-90 minutes. This means that at different times, one nostril is more active than the other.

When both nostrils are equally active or balanced, it indicates a harmonious balance in the Ida and Pingala. This balanced state signifies the activation of the Sushumna Nadi, which is considered the most optimal balance. In ancient times, Rishis and yogis engaged in deep meditation, utilizing the activated Sushumna Nadi to achieve enlightenment or elevate their kundalini energy.

Understanding and achieving a balanced flow of prana is pivotal, as it directly influences the equilibrium of subtle energy centers in the body. This balance, in turn, enables us to regulate our minds - a fundamental objective of yoga. By modulating the mind, practitioners can embody the principle of pratyahara, allowing them to delve deep within themselves without being swayed by external senses. In essence, this process contributes to a more centered and mindful way of living, aligning with the core principles of yoga.

In this blog post, we will explore how various yoga practices and methods contribute to balancing prana, fostering a harmonious flow of energy within the body. Mostly these methods are applied during spiritual practice to maintain a balanced flow in Sushumna Nadi. These methods, passed down by ancient yogis, rishis, and gurus, were designed to guide practitioners on their journey toward spiritual enlightenment.

Yoga Danda

A Yoga Danda is a special wooden crutch designed to assist in pranayama and meditation practices. This T-shaped wooden staff is approximately 2 feet tall, with a horizontal member bent in a "U" shape. The smooth, broad edge of the horizontal part provides comfortable support under the armpit.

The purpose of the Yoga Danda is to help regulate the flow of breath through the nostrils. In Yogic terms, it is used to modify the predominant swara (breath) of the practitioner. Typically, it aims to create a balance between the left nostril (Ida Nadi) and the right nostril (Pingala Nadi), allowing the central channel, Sushumna Nadi, to flow.

For practical use, place the Yoga Danda under the armpit of your active side and shift your weight onto it. Observe the breath flow for 5 to 10 minutes, and you'll notice a shift to the non-active side. For instance, if your right nostril is initially active, placing the danda under your right armpit will gradually shift the breath flow to the left nostril, creating a balance.

In simpler terms, ancient rishis and yogis employed this technique to regulate breath flow, ensuring a harmonious balance between the left and right nostrils. This balance activates Sushumna Nadi, leading to equilibrium in the flow of air, pranas, and the autonomic nervous system. Achieving this balance makes it easier to practice pranayama, as well as to develop effortless concentration (dharana) and deep meditation (dhyana).

हठयोग (Hatha Yoga)

Traditionally, the Sanskrit word हठयोग (Haṭha Yoga) is composed of हठ (Haṭha), meaning force, unyielding determination, or being adamant, and योग (Yoga), meaning union. In its classical and timeless essence, Haṭha Yoga is a path of immense discipline and inner strength - a practice meant to test and transform the human will. Ancient Rishis and yogis followed this path with deep austerity, holding postures and observing practices not just for hours or days, but for years and even lifetimes. It was a spiritual commitment to transcending bodily limitations through steadfast effort and focused awareness.

In modern times, Hatha Yoga is often understood through a symbolic perspective, where “ha” represents the sun and “tha” represents the moon. This interpretation emphasizes the dual aspects of our being, masculine and feminine, active and passive, heating and cooling, and the importance of creating balance between them. While widely accepted today, this view reflects only a fragment of the deeper system of Haṭha Yoga.

Beyond symbolism, Hatha Yoga is an ancient and holistic science that works directly with the subtle body. It includes practices like Asanas, Pranayama, Mudras, Bandhas, and Meditation to harmonize the two vital energy channels: Ida (linked to lunar, feminine energy) and Pingala (linked to solar, masculine energy). When these Nadis are brought into balance, the Sushumna Nadi, the central energy channel along the spine, becomes activated, allowing for the free flow of Prana and opening the path to higher states of awareness. A key practice in this process is Nadi Shodhan Pranayama, which purifies these energy pathways and prepares the body and mind for spiritual awakening.

Nadi Shodhan Pranayama

In Sanskrit, the term "Nadi" translates to "energy pathway," "Shodhana" signifies "cleansing or purifying," and "Pranayama" pertains to breathing techniques. Consequently, Nadi Shodhana Pranayama is commonly known in English as "channel cleansing breathing technique" or "alternate nostril breathing." Engaging in this practice not only purifies the energy channels but also brings about a harmonious balance in the flows of Ida and Pingala Nadis, thereby stimulating the activation of Sushumna Nadi. Now, let's understand how Nadi Shodhan Pranayama is practiced.

To practice Nadi Shodhan Pranayama, begin by sitting in a cross-legged position. Rest your left palm on your thigh or form a Gyan Mudra with your left hand. Use your right hand for alternate nostril breathing. Choose either Vishnu Mudra or Nasagra Mudra, I personally prefer Nasagra Mudra for enhanced concentration on breath and the eyebrow center. In the image above, the practitioner is using Nasagra Mudra to practice Nadi Shodhana Pranayama

Position your right hand: Refer to the image provided to ensure proper positioning of your elbow and for clearer guidance on finger placement:

Place the tip of your index finger gently between the eyebrows, ensuring light pressure. Let your middle finger rest on the nasal bridge, and keep your little finger slightly bent or straight in the air. Use your thumb for the right nostril and your ring finger for the left nostril.

Start the alternate breathing technique: Close your right nostril with your Thumb and inhale slowly and evenly through your Left Nostril. Then, using your ring finger, close the left nostril and exhale gently through the right nostril. Next, inhale through the right nostril while keeping the left nostril closed with your ring finger. After inhaling fully, switch to exhaling through the left nostril while simultaneously closing the right nostril with your thumb. Continue this pattern, maintaining a comfortable pace that suits your body. Whenever you feel complete, always end the technique by exhaling from the left nostril.

Padadhirasana

Padadhirasana, a Sanskrit term translating to "Breath Balancing Pose" in English, is a yoga practice aimed at harmonizing the two energy channels known as Nadis: ida and pingala. These Nadis flow through the left and right nostrils respectively, and when in perfect balance, it activates the central energy channel called Sushumna Nadi.

To perform Padadhirasana, begin by sitting in Vajrasana or Thunderbolt Pose, with the body upright and head facing forward. Place each hand under the opposite armpit, left hand under right armpit and right hand under left armpit. Close your eyes and breathe normally, focusing on the breath's movement through the nostrils. Practice this for 10 minutes daily to gradually enhance awareness and concentration, allowing for longer durations effortlessly. Yogis employed this practice to harmonize the flow of breath within their nostrils, aiming to balance their Ida and Pingala Nadis, the energy channels associated with the left and right nostrils respectively. This method facilitated Rishis and Yogis in stimulating their Sushumna Nadi, the most subtle energy channel, enabling them to enter profound states of meditation.

A variation of this practice involves altering the breath flow through the nostrils. It is nearly identical to the one shown in the image, with the only difference being that you place only one palm under the armpit while the other arm rests on the thigh. To begin practicing this yoga technique, sit in Vajrasana or thunderbolt position, ensuring an upright posture with the head facing forward. To increase breath flow in the right nostril, place the right hand under the left armpit with the thumb upward, and the left hand on the left thigh in Chin Mudra (touching the index finger to the thumb and straightening the other fingers). Conversely, to increase breath flow in the left nostril, reverse the hand positions.

Next, close your eyes and breathe naturally, focusing on the breath in the nostrils. Allow the weight of the arms to create pressure without too much force. Practice for 10 minutes or as needed, paying attention, and observe the desired change in the breath flow through the nostrils. Ancient rishis and yogis practiced this variation of Padadhirasana to manipulate the flow of breath through the nostrils, aiming to harmonize and balance the energy channels, thus facilitating deeper meditation.

Lying Down Method

In the lying down method, align yourself with the active Swara, the nostril through which breath or prana flows predominantly. Refer to the provided image for visual guidance and clarity. For example, if your left nostril is active and you seek to shift to the right, lie on your left side with the right side facing upward. Apply pressure under the armpit of the active side using the opposite hand; for instance, use your right hand to press under the left armpit with the thumb and fingers. This technique facilitates the transition of Swara within approximately 20 minutes, altering the flow of breath or prana accordingly.

In conclusion, the roots of Traditional Yoga represent an infinite ocean of knowledge and wisdom. Ironically, in today's world, the process of connecting with oneself has become increasingly complex. For centuries, Rishis and Gurus have distilled this intricate and timeless path into a simplified journey, enabling us to understand and absorb this vast wisdom and progress towards spiritual enlightenment. Within the timeless wisdom of Yoga, there are numerous techniques and practices to regulate and balance the energy within, helping us progress on our Yoga journey, deepen our meditation practice, and align with both our consciousness and the supreme consciousness.