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The Nadis System

The word « Nadi » in sanskrit means « tube, conduit, vessel ». Therefore the nadis are a system of circuits through which prana circulates in the body (resembles the meridian system of Chinese medicine). According to many vedic scriptures, we possess around 72 000 nadis. But there are 3 main vessels that pass through the spine and the different chakras: ida, pingala and sushumna.

Under the wholeness spirit of  hatha yoga, the goal is to unify the 2 energetic forces of the body: the pranic energy and the mental one.

When the nadis system is blocked, our vital energy, prana, does not circulate through the chakras with fluidity and therefore someone’s physical and mental health can be affected.

When we speak of a mind-body-soul work, it is at this dimension that we realize a global  result. Asanas (postures), pranayamas (breathing exercises), dhyâna (meditation) and even chanting are the tools we use to help a better pranic flow through the nadis.


Nadi Ida :
Starting at Mooladhara Chakra, this nadi winds up to the left nostril. It is the nadi of mental energy.

Right hemisphere of brain

Left nostril

Ida is linked to inner consciousness : creativity, artistic sens, kinesthetic sens, space orientation, feeling, etc.

Nadi Pingala :

This nadi also starts at Mooladhara Chakra and in opposite, winds up to the right nostril.  It is the nadi of prana.

Left hemisphere of brain

Right nostril

Pingala is linked to external consciousness : analytic and logical senses, calculating, etc.

For the next paragraph, you need to understand that each of these nadis, like each of the brain hemisphere, alternate their functions under a 90 minutes cycle.

Nadi Sushumna :

When Ida and Pingala are well balanced and when they operate simultaneously, and therefore both nostrils are active, sushumna activates itself. This seems to happen in an opening of 1 to 4 minutes between the 90 minutes cycles.

Our goal is to increase the length of sushuma so we can reach an awakening state. When we are at this level of practice, it is suggested that we do not  waste our energy and therefore a yogic disciplined lifestyle is called for: light diet, isolation, meditation, a yogic lifestyle, but all of this with some flexibility (careful not to become to strict or austere).

A hermit lifestyle will facilitate results but if it is impossible to live this kind of life, we need to impose ourselves some changes and avoid activities and people that deplete our energy.

(For the image look at smaller characters for english)

© Véronique Pierre – It is absolutely forbidden to reproduce or use this image. All rights reserved



Also called sometimes “ the sound of the sea” 

This breathing technique is, according to me, the most relaxing pranyama. It also energizes our system but in a balanced way.

General benefits :

  • Encourages relaxation and releases tension
  • Helps to calm the nervous system
  • Raises the oxygen level in the blood
  • Encourages the fluidity of prana
  • Regularizes blood pressure
  • Helps the practitioner with his/her inner presence and consciousness 
  • Encourages meditation

Execution :

This technique consists to slightly constrict the throat’s opening, as you still breathe through the nose. This contraction might feel like you are breathing through a straw, creating a sound resembling the one of the sea. Another way to feel the technique is to imagine that you are just at the beginning of sniffling or snoring….just before the vocal cords get engaged, you can feel this slight contraction in the back of the throat.

Avoid forcing anything. Imagine that if you were to force it too much, the straw would get squashed. If you come to feel a burning or a scratching feeling in the throat, you are definitely pushing it. You will overcome this technique with time, patience and consciousness. 

It is an excellent technique to practice during meditations, during asanas (postures) practices to help keep focus and a fluid rhythm, but it is also excellent, more specifically in postures where the chin is down towards the chest (head down). A perfect exemple would be child pose.

This pranayama is also known for its capacity to produce heat within the body.

I suggest that you practice it at least once with a certified yoga teacher so you can make sure that you are executing it right. 

So for the global execution of the technique, sit comfortably ont he ground or in a chair. First start with the yogic breathing technique and when ready, add this light contraction at the back of the throat. Eyes closed, let yourself float in the state of relaxation that this pranayama offers. First start with 5 to 10 ujjayi breaths at a time. You can eventually raise up to 20 repetitions.



Tree Pose

The power of this posture resides in silence, patience and stability… like in a tree, it teaches us  the essential components of balance.


Execution :

– From Tadasana (mountain pose), anchor your left hip to the ground.

– Slowly bring the right foot inside the left thigh. NEVER ON THE KNEE ARTICULATION!

– The right knee is turned outward (hip opening).

– Juste like a vise, press well the foot against the thigh and thigh against the foot.

– Hands on the hips, on the heart in prayer, or arms elevated, gaze far away in front of you.

– Hold 3 to 10 yogic breaths, depending on level. – Repeat on the other side.

Surya Namaskar (Sun Salutation)

 Sun Salutation

Sun salutation is one of the most know sequences in yoga. Originally practiced in the morning in order to honor the sun, it is also used as a warm-up routine before more complex and advanced postures.

Depending on the style of yoga, she has 8 to 12 postures.

It should me done about 15-20 minutes a day or at least repeated 10 times on each side.

You can read more about the mantra accompanying this prayer to the sun (MANTRAS SECTION):ār#Mantras



IMPORTANT: Always consult a doctor before starting any physical exercise program.