Translations:Nadi Shodhana/6/en

Training process

1. Choose the comfortable position.
2. Empty your lungs, breathing out with effort, with your right nostril closed.
3. Make a full inhaling ("Inhale") though your left nostril.
4. Perform an air retaining ("Retain") with both nostrils closed.
5. Alternate nostrils, and exhale through your right nostril.
6. Sustain your breath with your nostrils closed (if you are using stage 3 patterns).
7. Inhale through your right nostril.
8. Hold your breath again.
9. Close your right nostril, and exhale through the left one.
10. In case you do stage 3 patterns, sustain your breath again.
11. Keep breathing, alternating nostrils, till the end of your training session, following the breath method indicator.
12. 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.