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Duration: 5 to 10 rounds or 10 to 15 minutes daily. Benefits: Nadi shodhana ensures that the whole body is nourish
ed by an extra supply of oxygen. Carbon dioxide is efficiently expelled and the blood is purified of toxins. The brain centres are stimulated to work nearer to their optimum capacity. It also induces tranquillity, clarity of thought and concentration, and is recommended for those engaged in mental work. It increases vitality and lowers levels of stress and anxiety by harmonising the pranas. It clears pranic blockages and balances ida and pingala nadis, causing sushumna nadi to flow, which leads to deep states
of meditation and spiritual awakening. Practice note: Development of nadi shodhana is intended to
take place over a long period of time. Each technique should be practised for a minimum of 6 months, except for technique 1 which may be practised for 2 to 4 weeks. Developing the ratios and timing of the breath in each technique may even take years. Techniques 1 and 2 prepare the lungs and the nervous system for techniques 3 and 4 which introduce antar and bahir kumbhaka, internal and external breath retention. Mastery of the later techniques may take some time to realise as the body and mind need to adjust to the effects of extended breath retention. The full benefits of this practice will be obtained by systematically perfecting each level rather than by struggling prematurely with the
advanced techniques. Note: The word nadi means 'channel' or 'flow' of energy and
shodhana means 'purification'. Nadi shodhana, therefore, means that practice which purifies the nadis. The number 24, used for timing the breath, derives from classical texts which use the Gayatri mantra as a metre to measure the length of pranayamas; the Gayatri mantra is made up of 24 individual mantras.
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