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Nadis, Nadi Shodana e o sistema nervoso

Outro dia, ensinando yoga para um grupo, tentei explicar como as nadis funcionam, e como o nadi shodana ajuda a equilibrar o sistema nervoso. Mas teria sido to mais fcil se tivesse imagens mos na hora!

Nadis
Pra comear, acho que deveria explicar melhor o que so nadis. Nadi vem do Snscrito, que significa fluir como a gua, ou como um rio, encontrando o caminho de menor resistncia e nutrindo tudo neste caminho. Segundo os textos tntricos, o corpo humano possui mais de 72000 nadis que canalizam prana para todas as clulas. Quando esse sistema circula livremente, estamos vitalizados e sadios, quando fraco e congestionado, sofremos com pouca sade mental ou fsica. A pratica de hatha yoga pode ser eficaz, pois fortalesce o fluxo de prana em nossos corpos e revigorando para que a energia volte a circular livremente. Dessas 72000 nadis, trs so de nosso interesse: Shushuma ( mais graciosa) circulando da base de nossa coluna ate o topo na cabea, passando atraves dos chackras neste caminho. Este o canal onde o kundalini shakti ( latente poder da serpente )e nossa consicencia spiritual superior, podendo estimular ou subir de sua origem no muladhara chackra, o chackra da raiz, at o sahashara ( das mil ptalas) chackra no topo da cabea. A Ida (conforto) e pingala (avermelhado) nadis espiram em torno de sushuma, como um duplo helix do nosso DNA, cruzando em cada chackra. Eventualmente, todos os trs se encontram no ajna chackra,( sexto chackra) no centro da testa,entre as sobrancelhas. A nadi ida comea e termina no lado esquerdo de sushuma. Ida eh tida como a Nadi lunar,natureza fria e nutritiva, e diz respeito do controle de processamento mental e aspectos mais femininos de nossa personalidade. A cor branca usada para representa a qualidade sutil da vibrao de ida. Pingala, a Nadi solar, comea e termina no lado direito de sushuma, quente e de naturaza estimulante, controla os processos vitais somticos, supervisiona os aspectos mais masculinos de nossa personalidade, a qualidade vibracional de pingala ;e representada pela cor vermelha. A interao entre ida e pingala corresponde com a dana interna entre intuio e racionalidade, conscincia e poder vital, os hemisfrios direitos e esquerdos do corpo. Na vida diria, uma dessas nadis est sempre dominante, Apesar de que essa dominncia alterna atravs do dia, uma nadi tende a ascender por longos perodos que a outra, resultado da personalidade, comportamento e possveis problemas de sade. Indivduos Ida , tem as caractersticas lunares, nutritivas, mas podem no conseguir sustentar uma pratica de yoga mais forte. So repletos de potencial , mas se pingala no estiver desenvolvida eles podem nunca manifestar esse potencial nos seus aspectos mundanos ou espirituais. Indivduos pingala tem qualidades solares, tipo de personalidade A, cheios de criatividade, vitalidade abundante, mas se no desenvolverem o lado ida, podem ter falta de quietude, introspeco e receptividade necessrias para alcanar os estados espirituais da graa. O mtodo mais poderoso usado para equilibras ida e pingala o Nadi shodana, respirao alternada, afetando diretamente as nadis nos lados direito e esquerdo das narinas alguns ciclos da pratica de pranayama j uma maneira excelente de restaurar equilbrio entre as duas nadis e compensar qualquer desarmonia causada pela pratica.

Reference: http://www.yogajournal.com/wisdom/927
Nadi Shodhana Nadi shodhana, ou respiraao alternada apresentado pela sua capacidade de reduzir stress e acalmar a mente. Esta prtica realizada sentada e realizamos a respiraao por cada narina separadamente, obsstruindo uma das narinas e respirando pela narina oposta. A instruo dada para pratica-la respirando por cada narina ritimicamente. O praticante obstrui a narina esquerda e respire pela narina direita, obstrui a esquerda e exala pela esquerda, repetindo os mesmos passos em cada lado. Alguns benefcios desta pratica inclui acalmar a mente, reduzir stress, liberar tensoes no peito e abdomem, equilibrar o fluxo de prana nas nadis.

Quando praticamos Nadi shodana, o fazemos principlamente para pacificar nosso sistema nervosa simptico, o qual When we practice Nadi Shodhana, we do it primarily as a means to pacify the sympathetic nervous system, which runs on the neurotransmitter, adrenaline, to allow us to fight or flee in stressful situations, or perceived stressful situations. If sitting at a red light too long instigates your fight-or-flight response, you also increase all the nervous system-induced casualties of that feeling a heightened heart rate and respiratory rate, more adrenaline and cortisol being pumped into your blood, and as a terrible feedback loop, more stress in reaction to the initial discomfort or displeasure of having to wait behind a slow driver. You can imagine how many instances like this one throughout the day might trigger this sympathetic nervous system. When we can control this response, through practices like Nadi Shodhana, the brain is given different signals. We also regulate the pranic energy of the body the subtle energy that allows us to eventually reach enlightenment. Shodhana means to purify and since we are breathing through the Ida, or left nostril, more passive, feminine nostril, we purify those qualities. When we breathe through the right nostril, or Pingala nadi, we purify the more masculine or sun centered aspects of our personalities. Ideally we need enough get-up-and-go, and passive, allow and flow to accomplish anything positive in life. While breathing through the right nostril only, can be beneficial for those who suffer from ailments like obesity and diabetes, since it builds heat in the body, the balanced breathing of Nadi Shodhana through both the right and left nostrils, allows the air that is heated by the right nostril to be cooled by the left. We always begin by breathing through the left nostril, because this is the aspect of us that needs to be awakened the passive, allowing, nurturing aspect which neutralizes the heat, or excess of stress. While the physical benefits of Nadi Shidhana are almost immediate, with practitioners experiencing a lowered resting heart rate and respiratory rates within as little as one month of consistent practice for just five minutes a day, longer term practice can start to augment other Hatha yoga practices that aim at dissolving the ego-bound self and helping one to reach full enlightenment. This happens when the purified energies of both Ida and Pingala nadis are joined with the other purified energy of the charkas along the spinal column or Sushumna, and reach the

higher charkas, first Ajna chakra, or the pineal gland, and later the crown, or Sahasrara chakra. When the subtle energy channels are thoroughly clear, kundalini energy can rise to cause an awakening. Consciousness then expands greatly.
While scientists have yet to find a way to measure changes in energy channels, they are beginning to measure the impact of nadi shodhana on overall physiology. Preliminary studies show that nadi shodhana decreases blood pressure, increases skin conductance (which is a marker of sympathetic activity), and increases heart rate. Interestingly, as many yogis have noticed in their own practice, breathing through one nostril compared to the other produces different effects on the body. For example, in the same study researchers found that breathing exclusively in and out of the left nostril decreases blood pressure, whereas breathing exclusively through the right nostril increases blood pressure. This aligns with the yogic view that breathing into the left nostril activates the ida, the energy channel associated with rest and relaxation, and that breathing into the right nostril activates the pingala, the energy channel associated with activity and action. Bottom line? Nadi shodhana helps balance the nervous system, evening out differences in sympathetic and parasympathetic tone (i.e., it evens out the fight-or-flight system with the rest-and-digest system) and it also reduces blood pressure, promoting a greater sense of calm and relaxation.

references http://kripalu.org/blog/thrive/2013/01/12/the-science-of-breath/ http://beforeitsnews.com/health/2013/04/how-one-simple-breathing-technique-can-prolong-your-lifenadi-shodhana-2482966.html


How to Practice Nadi Shodhana For best results, Nadi Shodhana should be practiced after a Hatha yoga session of asana (yogic postures), or if you dont already practice yoga, in a peaceful, meditative posture without distractions. You should begin with a basic yogic breath. This means as you inhale your belly will expand, utilizing a full diaphragmatic breath, and as you exhale the belly will hollow out as you pull it back in toward the spine. Start with a 1:1 ratio of breathing in and out. Over time you can increase this. You will form a pranava mudra (hand gesture) of curling in your pinkie and ring finger of the right hand, in order to close the right nostril with the thumb to begin. You will not retain the breath in the basic version of nadhi shidhana, however, in more advanced versions, you can add a retention of the breath with three bhandas or energetic locks. (You can read more about these here.) Exhale through both nostrils. Cover the right nostril and inhale slowly through the left. Cover the left nostril and exhale slowly through the right. Slowly inhale through the right, cover the right nostril and exhale slowly through the left. This consummates one round of Nadi Shodhana. Your breathing pattern will resemble a rainbow as you close one nostril and breathe through the

other. Attempt to practice around five to ten rounds every day for at least one month. While many yogic texts will also recommenda vegetarian diet to augment the efficacy of this practice, you can just start by eating a cleaner diet, with more organic fruits and vegetables in order to help the body purify itself.

Reference: http://beforeitsnews.com/health/2013/04/how-one-simple-breathing-technique-canprolong-your-life-nadi-shodhana-2482966.html