Practice:
Concentrate for about 5 minutes on normal relaxed breathing. Then raise the hand into Pranayama Mudra. Mentally count with the breath.

• With the thumb close the right nostril and inhale for a count of 4 through the left nostril

• Close both nostrils and retain the breath for a count of 16

• Open the right nostril and exhale for a count of 8

• Close both nostrils and retain the breath for a count of 16

• Open the right nostril and inhale for a count of 4

• Close both nostrils and retain the breath for a count of 16

• Open the left nostril and exhale for a count of 8

• Close both nostrils and retain the breath for a count of 16

This sequence constitutes one round.

Practice 5 rounds and then concentrate again on normal relaxed breathing. After some time repeat the exercise beginning with the inhalation through the right nostril. Perform 5 rounds.

Benefits:
Nadi Shodhana purifies the blood and respiratory system. The deeper breathing enriches the blood with oxygen. This Pranayama strengthens the respiratory system and balances the nervous system. It helps to relieve nervousness and headaches.

Notes on the Practice of this Pranayama:
If unable to practice 5 rounds with the counting given above, then begin by retaining the breath only after the inhalation and practice with the ratio of 4 (inhaling) : 4 (retention) : 8 (exhalation). When this becomes comfortable increase to 4:8:8 and later to 4:16:8. After practicing this way for some time, begin to include the retention after the exhalation. As this is introduced, begin with a shorter retention phase: 4:16:8:8, eventually building to the given ration of 4:16:8:16. The length of the cycle can also be increased further, but the ratio should remain the same, eg. 5:20:10:20, 8:32:16:32.

Caution:
Only retain the breath for as long as easily possible. If suffering from acute Asthma or heart disease, do not hold the breath.