Procedure of Pingala Asana

Pingala Asana, also known as the Right Nostril Breathing Pose, is a yogic practice that involves consciously breathing through the right nostril to activate the Pingala Nadi, one of the primary energy channels in the body. This practice is often used to increase energy, focus, and mental clarity by stimulating the sympathetic nervous system. Below is a step-by-step guide on how to perform Pingala Asana, along with tips to ensure the practice is effective. 1. Preparation: Before you begin Pingala Asana, it is important to prepare your body and mind. Find a quiet, comfortable space where you can sit without distractions. Ideally, practice this asana in the morning, as it helps invigorate your body and mind for the day ahead. i. Sit in a Comfortable Position: Begin by sitting in a comfortable, upright position. You can choose from various seated postures such as Sukhasana (Easy Pose), Padmasana (Lotus Pose), or Siddhasana (Adept’s Pose). Ensure your spine is straight, shoulders are relaxed, and your hands are placed on your knees in a mudra (gesture) or resting comfortably. ii. Relax and Breathe: Close your eyes, take a few deep breaths, and relax your body. Focus on your breathing, allowing your breath to become slow and steady. Let go of any tension in your body or mind. 2. Establishing the Pranayama Mudra: Pingala Asana is a pranayama practice (breathing exercise), and it’s important to use the correct hand mudra to facilitate the process. This mudra is called Vishnu Mudra and is commonly used in Pranayama practices. i. Form the Vishnu Mudra: To do this, fold your index and middle fingers of the right hand, leaving the ring and pinky fingers extended. Use your thumb to gently close the right nostril and your ring finger to close the left nostril when necessary. Your hand should be positioned comfortably near your face. 3. Breathing Technique: The core element of Pingala Asana is the breathing technique, where you will focus on breathing through the right nostril while keeping the left nostril closed. Follow these steps: i. Close the Left Nostril: Using the ring finger of your right hand, gently close the left nostril by pressing it against the left side of your nose. ii. Inhale Through the Right Nostril: Slowly and deeply inhale through your right nostril, ensuring that the breath is calm and controlled. As you inhale, focus on filling your lungs completely, expanding your chest and abdomen. iii. Pause and Retain the Breath (Optional): At the top of your inhale, you can choose to hold the breath for a moment. This retention helps enhance the benefits of the practice. However, if you are new to pranayama, you can skip the retention and move to the exhale. iv. Exhale Through the Left Nostril: Once you have inhaled fully, release the left nostril and exhale slowly and completely through the left nostril. Attempt to create the exhale long and steady. The exhalation should be smooth and controlled. v. Repeat the Cycle: After the exhalation, you can inhale again through the right nostril, and exhale through the left nostril. This completes one round of Pingala Asana. 4. Continue the Practice: Begin with a few rounds of Pingala Asana, gradually increasing the duration as you become more comfortable with the practice. Start with 5-10 rounds and work your way up to 15-20 rounds. The key is to maintain a steady, calm rhythm and focus on your breath throughout the practice. You can continue for 5-10 minutes, depending on your comfort level. 5. Closing the Practice: After completing your rounds of Pingala Asana, allow your breathing to return to normal. Take a few moments to sit quietly, observing the sensations in your body and mind. You may notice a sense of calmness and mental clarity after completing the practice. To conclude, softly open your eyes and gradually bring your awareness back to your surroundings. 6. Post-Practice Relaxation: It is helpful to practice a brief period of relaxation after any pranayama session. You can lie down in Savasana (Corpse Pose) or continue sitting in a comfortable seated posture. Focus on your breath and allow the benefits of Pingala Asana to settle within you. This relaxation can help integrate the effects of the practice into your overall state of well-being. Tips for Effective Practice: Stay Relaxed: Keep your body and mind relaxed throughout the practice. Do not force your breath; allow it to be natural. Be Mindful of the Breath: Focus on your breath as you inhale and exhale. The aim is to maintain a smooth, rhythmic flow. Practice Regularly: To experience the full benefits, practice Pingala Asana regularly, ideally every morning to kick-start your day. Avoid Distractions: Ensure you are in a calm, quiet environment to support your concentration and relaxation. Conclusion: Pingala Asana is a powerful breathing exercise that helps activate the right nostril and stimulate the Pingala Nadi. Through conscious breathing, it boosts energy, focus, and mental clarity while promoting overall health and vitality. Following the proper procedure, from hand mudra to breathing technique, allows you to maximize the benefits and integrate Pingala Asana into your daily routine for improved well-being.

YOGA