Nadi shodhana pranayama

Nadi shodhana pranayama stage I should be continued, but now it can be supplemented by the second stage of nadi shodhana.
This practice also called the alternate nostril breathing, for air is inhaled through one nostril and exhaled through the other.

Technique for nadi shodhana stage :II

Sit in a comfortable sitting position.
Be calm and relax your whole body. Hold your head and back upright but without straining.
Place your hands on your knees or in your lap.
Close your eyes.
Be aware of your breath. Set yourself the aim of totally involving yourself in the forthcoming practice.
After a minute or so begin the practice.
Lift your right hand in front of your face (or your left hand if preferred).
Adjust the fingers to form nasagra mudra. Close the right nostril with the thumb.
Inhale through the left nostril. Breathe as deeply as possible utilizing the abdomen to fill the lungs to the maximum.
Don't strain however; it must be a relaxed practice.
At the end of inhalation close the left nostril. Open the right nostril and exhale. The exhalation should be slow and the lungs emptied as much as possible. At the end of exhalation keep the right nostril open and then slowly inhale. After completing the full inhalation close the right nostril.
Open the left nostril and exhale.
This is 1 round.
Do a few more rounds in the same way maintaining awareness of the breath. After a few rounds start to mentally count the time of inhalation and exhalation. Each interval of counting should represent approximately 1 second: 1 (sec) - 2 (sec) - 3 (sec) - and so on.
Do not force the breath in any way. Continue the practice for as long as time permits.
Be aware of the breath and the mental counting throughout the practice.

Awareness and duration

Try to maintain full awareness of breathing and mental counting. This is important in order to reap the maximum benefits from pranayama. However, don't worry if your attention continually wanders. Just try to be aware that it is wandering and gently bring it back to the practice being performed.
Try to practise at least 10 - 15 minutes daily (this time also includes nadi shodhana stage I).

Sequence:

Nadi shodhana stage II should follow directly after stage I. They should be done after asanas and before relaxation or meditation, nor too active, too dull or too excitable. The pranic currents or poles (sun and moon) are brought into balance with each other, thus increasing the health of the whole body-mind complex.

Precautions:

At the slightest sign of discomfort, reduce the duration of inhalation and exhalation. If necessary discontinue for the day. Make sure that you don't force in any way and that there is no haste whatsoever. It should be done as though you have all the time in the world.

Benefits of nadi shodhana:

• The benefits are the same as for nadi shodhana stage I.
• Nadi shodhana stage II is much more powerful and effective in balancing the air flow through the two nostrils.
• It develops a state of harmony in the individual so that he is neither too lethargic.
Keep practising nadi shodhana pranayama !!!
Hari AUM

Nadi shodhana pranayama - Stage : II (advanced)