Nadi Shodhana - Antar and Bahir Kumbhaka

Nadi Shodhana - technique 4 Internal and external retention of breath Please note that this practice should only be practiced if you have mastered techniques 1 - 3 details of which can be found in my earlier post on the subject. As the name suggests you retain your breath on the inhalation as in technique three Antar Kumbhaka but now you are adding a retention on the exhalation (Bahir Kumbhaka) If you can do Anatar Kumbhaka then you shouldn't find this too difficult. Ratio and timing Start with a ratio of 1:4:2:2 Inhale: Internal retention: exhale: external retention Slowly increase the exhalation 1 count at a time. For example from 5 to 6 and then 6 to 7. Adjust the duration of your exha

Sweet Surrender

I have spent the last 6 weeks not eating sugar. I didn’t go completely sugar free like last time I still ate fruit and some carbs. I don’t eat a lot of bread anyway as I find my digestion is liking it less and less and any satisfaction I get from eating it is quickly overshadowed by bloating and discomfort. This was not a diet it was a spiritual practice - a sadhana. A sadhana is found across many religions and spiritual traditions and is a way to “accomplish something and transcend the ego “ (wikipedia) and I have done them in many ways and forms. Sometimes I choose to do a particular mantra every day for 40 days or I might do a particular meditation everyday. Iyengar (1993: p. 22) in his E


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