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Line 8: # Inhale through your right nostril.
# Inhale through your right nostril.
# Hold your breath again.
# Hold your breath again.
− # Close your left nostril, and exhale through the left one.
+ # Close your right nostril, and exhale through the left one.
# In case you do stage 3 patterns, sustain your breath again.
# In case you do stage 3 patterns, sustain your breath again.
# Keep breathing, alternating nostrils, till the end of your training session, following the [[Special:MyLanguage/Breath_methods|breath method indicator]].
# Keep breathing, alternating nostrils, till the end of your training session, following the [[Special:MyLanguage/Breath_methods|breath method indicator]].
# After you're done, you might take some time for meditating and contemplating yourself.
# After you're done, you might take some time for meditating and contemplating yourself.
* '''''NB!''''' Make sure you don't press down on the nostril too hard so the septum is pushed off the center, or so your head starts leaning.
* '''''NB!''''' Make sure you don't press down on the nostril too hard so the septum is pushed off the center, or so your head starts leaning.
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Message definition (Nadi Shodhana )
== Training process ==
== Training process ==
# Choose the [[Special:MyLanguage/Comfortable_position|comfortable position]].
# Empty your lungs, breathing out with effort, with your right nostril closed.
# Make a [[Special:MyLanguage/full_inhaling|full inhaling]] ("Inhale") though your left nostril.
# Perform an [[Special:MyLanguage/air_retaining|air retaining]] ("Retain") with both nostrils closed.
# Alternate nostrils, and [[Special:MyLanguage/full_exhaling|exhale]] through your right nostril.
# [[Special:MyLanguage/air_sustain|Sustain your breath]] with your nostrils closed (if you are using stage 3 patterns).
# Inhale through your right nostril.
# Hold your breath again.
# Close your right nostril, and exhale through the left one.
# In case you do stage 3 patterns, sustain your breath again.
# Keep breathing, alternating nostrils, till the end of your training session, following the [[Special:MyLanguage/Breath_methods|breath method indicator]].
# After you're done, you might take some time for meditating and contemplating yourself.
* '''''NB!''''' Make sure you don't press down on the nostril too hard so the septum is pushed off the center, or so your head starts leaning. Translation == Training process ==