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Nadi Sodhana / Naddisuddhi Pranayama –
Nadi is a tubular organ of the body like an artery or a vein for the passage of prana or energy. A Nadi has three layers line an insulted electric wire. The innermost layer is called sira, the middle layer damani and the entire organ as well as the outer layer is called nadi.

Sodhana meaning purifying or cleansing. Objective of Nadi Sodhana Pranayama is to purify or cleanse the nervous system. A little obstruction in nerves can cause great discomfort and may hamper nerve conduction.

Practice :-
Sit in any meditative posture. Adopt nasika mudra
Close the right nostril with the right thumb and exhale completely through the left nostril. Then inhale deeply through the same (left) nostril.
Close the left nostril with your ring and little finger of the nasika mudra release the right nostril. Now exhale slowly and completely through the right nostril.
Inhale deeply through the same (right) nostril. Then close the right nostril and exhale through the left nostril. This is one round of Nadi Sodhana pranayama.
Repeat 9 round. Benefit of Nadi Suddhi Pranayama
Physical: It promotes balance between the two nostrils apart from cleansing the nasal tract. It increase the vitality. Metabolic rate decreases or in case of all other pranayama practices. It increases the digestive fire and appetite.
Therapeutic : It lowers the levels of stress and anxiety by harmonizing the pranas. It is beneficial for respiratory disorders such as Bronchial Asthama, Nasal Allergy, Bronchitis etc.
Spiritual: It also induces tranquillity, clarity of thought and concentration. It clears pranic blockages and balances ida and pingla nadis, causing stasumna nadi to flow which lead to deep states of meditation and spiritual awakening. It helps to maintain Brahmacharya which is a pre requisite for spiritual progress.

Limitations:- No limitations.

Points to note: If you feel headache, heaviness of head, giddiness, uneasiness etc. signifies extra pressure on lungs, be careful about it. The first symptoms of correct practice is feeling of freshness, energy and lightness of body and mind.