KAPALABATHI and NADISHODHANA PRANAYAMA

Technique: 1. Sit in padmasana – but not in Badha Padmasana. Keep eyes closed. The knees should touch the ground. The arms should be stretched and palms placed on the respective knees,. The elbows should not be bent. Spine should be held stiffly erect. 2. Lower the head into the chinlock position. 3. Exhale and inhale rapidly by both the nostrils as the rate of one complete round of exhalation and inhalation per second.
The chest, shoulder and the arms should not move, but only the stomach, both the power and upper portions should move in and out. In the beginning stages, more than 12 rounds (exhalations and inhalations) should not be done. 4. Immediately after the last exhalation, without any pause an even slow, deep breath should be drawn in through the left nostril. To enable this being done, the nose should be held by the fingers of the right hand in mrigi mudra. 5. Close both the nostrils, and retain the air for five seconds. 6. Fully press the left nostril, with the little and fourth fingers and keeps the right nostril slightly pressed by the thumb, and exhale the air in an even manner slowly. 7. Slowly, evenly, and deeply, breathing through the right nostril. 8. Close both the nostrils are retain the air for five seconds. 9. Press the right nostril and exhale through the with the thumb, release the pressure of the fingers on the left nostril and exhale through the left nostril slowly and evenly. Steps 4 to 9 constitute one round of NADISHODHANA pranayama. It should be done immediately after Kapalabathi without a pause. After 12 rounds of Kapalabathi, 6 rounds of Nadishodhana pranayama should be done. 12 rounds of Kapalabathi mentioned above is as the beginning stages, the number should slowly be increased as practice advances to a minimum of 48 rounds and maximum of 128 rounds. Hatha yoga pradipika does not prescribe any maximum number, but places the limit until such time as one feels exhausted and that immediately thereafter without a pause, air should be slowly, evenly and deeply inhaled through the left nostril. But the maximum of 128 mentioned above is as high as one need go. In nadishodhana pranayama, breathing in and out in done only through the nostrils and not through the throat. This pranayama should be done only after Kapalabathi or Bhastrika to be described later. Benefits: Cleans all the blood vessels proceeding from the heart.