nadi sodana, nadishodhana, nadisuddhi, anulom viloma
2:19 When purification of Pranic channels happen, then certain indicators appear externally. (Such as) slimness of the body, effulgence on face certainly appears.
2:20 As a result of purification pf Pranic channels, one attains – the ability to retain the air as much as required; gastric fire is increased, experiences the internal unstruck sound and attains health.[HYP]
Same as one can find that in asana, sirsasana and padmasana, are both considered the best, also in pranayama (found in the yogic texts under 8 forms of khumbakas – retentions) Nadi Shodhana excels between them, as it contains all the benefits that the singular khumbakas can bring.
Nadi Shodhana
it will be practiced for (a minimum) of 3 minutes / session
erect spine
however you choose to stay, on a chair, the margin of a bed, block or mat.. find yourself in a comfortable position in which you keep the spine straight while executing the technique
closed eyes
to increase the efficiency of the breath, we will reduce the Oxygen consumers and sense disturbances, keeping the focus only on the breath, close your eyes!
gestures / mudra
pointing and the middle finger are both closing / touching the inside of the palm, while the ring and little finger are touching (and rising up): Visnhu Mudra
Practice repeatedly through the normal (piṅgalā) and the opposite (iḍa); from the end of the filling to the end of the apnea (kumbhaka), the two holes of the nose are held only with the thumb, the ring and the thumb of the right hand without the use of the forefinger and middle finger. [G. 5:53]
Technique (easy)
Inhale 1st time on both nostrils, then block the right nostril and long exaltation through the left.
Inhale then from the left nostril, without retention, then always exhale on the opposite nostril (right). The inhalation is long and calm, starting with 3 sec then when the duration becomes comfortable increasing it to 4 then 5 seconds on each breath moment (but no retention).
1:56 The air must be inspired through the left nostril and then it must expire through the right nostril; inspiring again through the right nostril, must expire through the left nostril.
1:57 Inspiring and expiring with impetuosity, the breath must not be retained. Thus, through a repeated practice of this procedure, the problems of the phlegm are removed.
[G.S.]
This has to be maintained for 40 days, 2 times a day, preferable at the same hour (one in the morning and afternoon) with a duration per session between 3 to 5 minutes (or 40 cycles).