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Post-Covid Pranayama 2.0

In my previous post, I just started with only three basic pranayamas. If you have been practicing these three effortlessly add some new variety to it. Please do not stop them, just add the following two into it with OM, it will help you boost your energy and immunity multiple times.

It literally just means cleaning of ‘nerves’. Nadi means ‘Nerves’ and Shodhana means ‘cleaning/purification’. In Nadi Shodhana Pranayama basically, the purification of ‘ida’ and ‘Pingala is done so that the energy system is balance.

In this breathing, we use alternate nostrils to take our breath in and out. It helps you calm down your mind/thoughts in just 2 minutes. It takes your attention to your breathing.

It will help in –

  • Infuses the body with oxygen.

  • Clears and releases toxins.

  • Reduces stress and anxiety.

  • Calms and rejuvenates the nervous system.

  • Helps to alleviate respiratory allergies that cause hay fever, sneezing, or wheezing.

There are many different versions of Nadi Shodhan Pranayam, this one is what it names means, and any layman without a qualified Yoga Teacher being present can simply do it and hence recommending this one.

(Alternate Nostril Breathing Technique)​

  • Sit comfortably with your spine erect and shoulders relaxed. Keep a gentle smile on your face.

  • Place your left hand on the left knee, and palms open to the sky or in Gyan Mudra (thumb and index finger gently touching at the tips).

  • Place the tip of the index finger and middle finger of the right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. We will use the ring finger and little finger to open or close the left nostril and the thumb for the right nostril.

  • Press your thumb down on the right nostril and exhale gently through the left nostril.

  • You are ready to go, follow the instructions on the picture, and start the Pranayam

  • If you can’t manage to close both nostrils it is perfectly ok; Skip steps 2 and 5.

  • After every exhalation, remember to breathe in from the same nostril from which you exhaled. Keep your eyes closed throughout and continue taking long, deep, smooth breaths without any force or effort.

  • You can practice this pranayama on an empty stomach, 2-3 times a day.


Yes, you read it right! We are going to use a balloon, if you do not have one you have to pretend that you have one, please do not rush to the supermarket to buy them. We always have an alternate mechanism to do the same thing. It always helps to use it, but the current pandemic does not make anything essential except your and your near and dear one’s well-being.

If you, have it use it, if you do not pretend it, put an empty balloon to your lips. As you roll back to exhale, squeeze your ab muscles and blow into the balloon. This may seem like two separate movements in the beginning but keep doing them together until it starts to feel natural. It will happen—I promise you! Remember, the first blow will be hard because it is probably a new balloon (and you may be using your cheeks to blow it up). It will get easier.

Keeping the balloon in your mouth and not letting the air escape, roll forward, inhaling through your nose. Then exhale into the balloon while tightening your abs to get the air out again. Do not fill your cheeks with air or tighten your neck as you exhale. If you start feeling pressure in your face, get red, or feel light-headed, it means you are trying to use your face and neck to exhale. Exhale only with your exhale muscles: the ones in the middle of your body.

Blowing up the balloon with your belly means that the air goes directly from your belly (or rather, the lower part of your lungs) into the balloon. This is an excellent exhale muscle exercise that you can do.

Pause now after a Balloon Blow and take a slow, expansive inhale, softening the back of your throat and letting your body relax as you take in the air. Notice how much wider and more satisfying your inhale feels. Think you may even have changed your Vital Lung Capacity? You may have; in fact, retest yourself now.

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