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from the left nostril. The number of rounds to be practised daily depends on the individual and the time available. For general purposes, five to ten rounds (10-15 minutes daily) is sufficient. The teacher will be able to give proper advice if one wishes to extend the practice further.
Bandhas: Jalandhara, uddiyana and moola bandhas are used during the intermediate and advanced stages of nadi shodhana. These bandhas are described in Appendix D and should be practised independently before attempting to include them in the practice itself.
Precautions: Nadi shodhana should never be rushed or forced. The practitioner should proceed carefully under the guidance of a competent teacher. At the slightest sign of discomfort, the duration of inhalation/exhalation/retention should be reduced. If necessary, the practice may be discontinued for some time. For beginners the ratio of 1:2 for inhalation and exhalation without retention is favourable. Those suffering from high blood pressure, heart disease or peptic ulcer should not proceed beyond this level of practice. The ratio of inhalation and exhalation must always be 1:2 regardless of the count or duration of retention. One should never breathe through the mouth.
Awareness: During nadi shodhana the mind may tend to wander. One should be aware of this wandering tendency while continuing the practice and the count. This will automatically bring the awareness back to the practice. The awareness should be focused on the breath and the counting throughout the practice. The spiritual awareness should be on ajna chakra. Using a mantra will greatly assist in the process. When you tie an animal to a pole with a strong rope, it cannot move; in the same way, when the mantra is practised with nadi shodhana, the mind cannot move. Initially when the vital capacity is less, a short mantra like Om is easier, but when the count of inhalation has reached 24, one can use the Gayatri mantra (also see Chapter 7: 'Prana and Mantra').
Sequence: Nadi shodhana should be practised after shatkarma and asanas, and before other pranayamas. In order
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