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With jalandhara bandha:
Reduce the count of the practice. Inhale through the left nostril, practise jalandhara bandha while holding the breath inside. Release jalandhara and exhale through the right nostril. Inhale through the right nostril. Practise jalandhara bandha during internal retention. Release jalandhara and exhale through the left nostril. This is one round, practise 5-10 rounds. Once the bandha can be held without strain, gradually build up the count.
With jalandhara and moola bandhas:
Reduce the count of the practice. Inhale through the left nostril. Close both nostrils and hold the breath inside. Perform jalandhara bandha and then moola bandha. Continue to hold the breath. Release moola bandha and then jalandhara bandha. Exhale through the right nostril. Inhale through the right nostril and hold the breath inside. Practise jalandhara bandha and moola bandha. Release moola bandha and then jalandhara bandha. Exhale through the left nostril. This is one round. Practise 5-10 rounds. When the bandhas can be held without strain, gradually
build up the count. Precaution: The practise of nadi shodhana pranayama with
bandhas should be performed under the guidance of a
competent teacher or gum. Benefits: This practice purifies and balances the pranic forces.
Advanced level This level of practice requires very good control of the breath, as external retention is introduced here. The inhalation remains the base for each ratio to build on. The practitioner
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