200 hrs Yoga TTC

Module 1

Techniques, Training & Practice (75hrs)

Pranayama, nadis, theory & practice – 15 hr

Pranayama

The yogi, having perfected himself in asanas (yoga postures), should practice pranayama according to the instructions laid down by his spiritual teacher. With his senses under control, he should always observe a nutritious and moderate die

When breath wonders, i.e. irregular, the mind is also unsteady, but when the breath is still, so is the mind, and the yogis live long; therefore, one.

You should hold your breath.A man is said to live only so long as he is breathing; when the breathing ceases he is said to be dead. So one should practice pranayama.

When the nadis are full of impurities the breath does not go into the middle nadi, sushumna; then there is no arrriving ath the higher state of mid.

Only when all the nadis that are now full of impurities are purified can the yogi successfully perform pranayama

Hathat Yoga Pradipika (chapter 11, slokas 1 to 6)

Nadis

Our bodies are filled with thousands of invisible energy channels that carry prana, the essential life force energy that sustains, supports, and nourishes us physically, mentally, and spiritually. These channels referred to as Nadis, flow through us like rivers of energy, nourishing every cell and organ. Among the multitude of Nadis, three primary pathways stand out—Ida, Pingala, and Sushumna. Gaining insight into their locations, significance, and functions can open the door to profound healing, transformation, and spiritual growth.

What Are Nadis?

"nadi" comes from Sanskrit and translates to “stream, tube, or pipe.” Ancient yoga and Ayurvedic traditions teach that our bodies host thousands of these subtle energy channels. Although Nadis are invisible to the naked eye, they run alongside the nerves, blood vessels, and other anatomical structures. Their primary role is to transport prana throughout the body, acting like highways that ensure our physical, mental, and spiritual well-being is vibrant and balanced.

The Importance of Nadis in Yoga

In hatha yoga, one of the main objectives is to encourage a balanced flow of prana throughout the body. The term "hatha" breaks down to “ha,” meaning sun, and “tha,” meaning moon, which refer to two essential channels of pranic energy: the Ida and Pingala nadis. Practising asanas, pranayama, mudras, and bandhas helps to remove blockages in these channels, supporting the free flow of prana. This process can significantly enhance well-being, elevate awareness, and raise consciousness. When energy flow in the Ida and Pingala nadis is restricted, it may lead to various physical, mental, and emotional issues. Such imbalances can hinder a yogi from attaining their fullest potential during practice and daily life.

How Nadis and Chakras Are Interconnecte

Nadis and chakras have a close relationship, influencing each other in various ways. Chakras are potent energy centres located at specific points along the central energy channel in our subtle body. The Ida and Pingala nadis intersections connect with the six lower chakras, forming a complex web of energy flow that sustains our being. When the nadis remain unobstructed, the chakras can function optimally, contributing to overall health and vitality. However, blockages or imbalances in the nadis can restrict energy flow to the chakras, potentially leading to physical, emotional, and mental health challenges.

Understanding the Number of Nadis in Our Bod

Ancient Sanskrit scriptures mention that the human body has 72,000 nadis, each serving as a pathway for pranic energy. Other texts, like the Shiva Samhita, suggest there may be as many as 350,000 channels.

Among these, 14 primary nadis have a particularly significant impact on our physical and spiritual well-being. Here’s a summary of their names and functions

The 3 major Nadis

Ida nadi: the lunar left channel

The Ida or Chandra nadi starts at Yukta Triveni and travels up the left side of the spine, ending at the left nostril. It is often referred to as the “Moon Channel” because of its feminine and cooling qualities. When this channel is balanced and flowing freely, it supports a calm and receptive state of being. It is also connected to the parasympathetic nervous system, promoting relaxation and rest.

Individuals with dominant Ida energies are typically introspective, imaginative, and often have a penchant for creative endeavors. They are characterized by their calm demeanor and emotional depth.

Energetic functions: Governs mental processes and is associated with intuitive thinking. Reflects qualities of the moon, such as receptivity and coolness.
Colour Association: White, symbolizing purity and clarity.
Personality Traits: Individuals with dominant Ida energies are nurturing and intuitive but may lack assertiveness.

Pingala Nadi: The Solar Right Channel

The Pingala, often called the Surya Nadi, begins at the Yukta Triveni and ascends along the right side of the spine, ultimately reaching the right nostril. This channel is known as the “Sun Channel,” reflecting its masculine and warming attributes. The Pingala Nadi plays a crucial role in vital life processes, providing us with energy, efficiency, and strength. When this channel is balanced, it can boost our motivation, productivity, and connection with the outer world. People with a strong Pingala energy tend to be dynamic, physically vibrant, and possess sharp logical thinking skills.

Energetic Functions - It is a source of vital life force, or prana, embodying sun-like qualities such as brightness and dynamism.

Colour Association - Red, symbolizing vigor and vitality.

Personality Traits - Those with dominant Pingala energy are often creative and assertive, but this energy can overshadow more nurturing qualities associated with the moon, like empathy.

Sushumna Nadi -The Central Channel

The Sushumna Nadi is the main pathway that runs alongside the spinal cord, extending from the Yukta Triveni at the base to the crown chakra at the top of the head. It is considered the key route for Kundalini awakening and spiritual enlightenment.

Significance of Sushumna

The Sushumna acts as a balancing and integrating force between the Ida and Pingala energies. When energy flows smoothly through the Sushumna, it facilitates a sense of equilibrium, stillness, and harmony. This balance reflects the interplay between the masculine and feminine energies within us—often termed solar and lunar energies. A well-balanced Sushumna nurtures inner peace, enhances our focus, and contributes to overall well-being.

Pathway to Higher Consciousness

Awakening the Kundalini energy and allowing it to rise through the Sushumna can lead to a significant spiritual transformation. This experience can elevate consciousness, broaden awareness, and create a deeper connection to the divine. When the Sushumna is active, it’s beneficial to engage in rest, meditation, yoga, chanting mantras, and sending prayers and blessings to those we care about.

When a yogi successfully establishes a continuous flow of energy through the Sushumna, it can pave the way for spiritual transcendence and enlightenment. The Sushumna is also referred to as the Brahma Nadi, highlighting its critical role in spiritual growth. To achieve this level of awakening, a yogi needs to strengthen the physical body, purify the nadis, cultivate prana, balance the chakras, activate Kundalini, and pierce the three granthis. This piercing process can be quite uncomfortable and may lead to pain, illness, or mental distress as the energy works to overcome blockages in the nadis.

In Sivananda Yoga tradition prāṇāyāma is the bridge between āsana and meditation — a practice to purify the nāḍīs, balance energy, and steady the mind

Sivananda Prāṇāyāma & Cleansing System

Śatkarmas (Cleansing)

Neti, Kapālabhāti, NauliPurify body & nadīs Haṭha Yoga Pradīpikā II.22–II.37

Main Prāṇāyāmas Nādī Śodhana (Anuloma Viloma), Ujjāyī, Śītalī / Śītkārī, BhastrikāBalance, heat or cool prāṇaHaṭha Yoga Pradīpikā II.44–II.68

Bandhas (Locks) Jālandhara, Uḍḍīyāna, MūlaControl prāṇa flowHaṭha Yoga Pradīpikā III.55–III.75

Kapālabhāti (Shining of the skull) -

Type: Śatkarma (cleansing), not prāṇāyāma.
Purpose: Purifies lungs, nasal passages, and awakens energy.

Technique:

Sit steady, spine upright.
Exhale forcefully through the nose, contracting abdomen.
Inhale passively.
Do 3 rounds: 30–90 strokes each.

Classical Reference:

Haṭha Yoga Pradīpikā II.35–36:
“Kapālabhāti cleanses the sinuses and removes diseases due to excess phlegm.”

Sivananda Guidance:

Practice daily before Nādī Śodhana.
Do not strain or use it for heat generation.

Nauli (Abdominal Churning)

Type: Śatkarma.

Purpose: Cleanses and strengthens abdominal organs, massages digestive fire.

Technique:

After full exhalation, perform Uḍḍīyāna Bandha (abdomen drawn in and up).
Isolate central muscles (Madhyama Nauli).
Gradually learn to roll left/right.

Classical Reference:

Haṭha Yoga Pradīpikā II.33:
“Nauli is the foremost of the haṭha practices. It kindles the digestive fire and removes all disorders of the abdomen.”

Sivananda Guidance:

Only after mastering Uḍḍīyāna Bandha; empty stomach; morning only.
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Nādī Śodhana (Anuloma Viloma – Alternate Nostril Breathing)

Type: Core prāṇāyāma.
Purpose: Purifies the nāḍīs, balances solar and lunar currents.

Technique (Sivananda standard):

Sit steady, left hand in jñāna mudrā, right in viṣṇu mudrā.
Inhale left for 4 counts, hold 16, exhale right for 8 (4:16:8 ratio).
Then reverse sides.
10–15 minutes daily.

Classical Reference:

Haṭha Yoga Pradīpikā II.44–45:
“When the breath flows equally in both nostrils, all diseases are destroyed and the yogī attains steadiness.”

Sivananda Guidance:

Foundation of all prāṇāyāma. Practice after Kapālabhāti.
Begin with no retention (4:8), progress gradually.

Dosha:
Balances all three — Vata, Pitta, Kapha.

Ujjāyī (Victorious Breath)

Type: Mild heating prāṇāyāma.
Purpose: Expands lung capacity, warms body, concentrates mind.

Technique:

Inhale slowly through both nostrils with soft throat constriction (as if snoring).
Feel the air pass along the throat.
Retain if comfortable, exhale through the nose.

Classical Reference:

Haṭha Yoga Pradīpikā II.51–52:
“Ujjāyī draws prāṇa through both nostrils with a hissing sound; it removes phlegm and increases digestive fire.”

Sivananda Guidance:

Practice after Nādī Śodhana or during āsana for concentration.

Śītalī / Śītkārī (Cooling Breath)

Type: Cooling prāṇāyāma.
Purpose: Cools system, pacifies pitta, calms mind.

Technique:

Śītalī: Curl tongue into a tube; inhale through it, exhale through nose.
Śītkārī: If you can’t roll tongue, inhale through clenched teeth with slight hissing sound.

Classical Reference:

Haṭha Yoga Pradīpikā II.57–59:
“Śītalī quenches hunger, thirst, and fatigue; it cools the body and removes poisons.”

Sivananda Guidance:

Use after heating practices or in hot climate.

Bhastrikā (Bellows Breath)

Type: Heating, energizing prāṇāyāma.
Purpose: Increases vitality, clears blockages, awakens prāṇa.

Technique:

Inhale and exhale forcefully through nose, diaphragm pumping rapidly.
After ~20 rounds, inhale deeply, hold briefly (apply bandhas if trained), exhale slowly.

Classical Reference:

Haṭha Yoga Pradīpikā II.64–67:
“Bhastrikā kindles the inner fire, destroys all diseases, and awakens kuṇḍalinī.”

Sivananda Guidance:

Do only when balanced and calm. End with Nādī Śodhana.

Bandhas (Energy Locks)

Bandhas are internal “locks” that direct prāṇa flow during or after breath retention (kumbhaka).

Bandha Location Function Classical Ref. (HYP)Sivananda Practice

Jālandhara BandhaThroat lockPrevents upward prāṇa leakage; regulates pressure during kumbhakaIII.55–57Chin to chest, after full inhalation and retention

Uḍḍīyāna BandhaAbdominal lockDraws energy upward; strengthens diaphragm; used before nauliIII.58–60After full exhalation, abdomen drawn in and up

Mūla BandhaRoot lock (perineum)Lifts apāna upward; unites prāṇa & apānaIII.61–63Gentle contraction of pelvic floor during retention

In Sivananda System:

Bandhas are introduced after 3 months of consistent prāṇāyāma.
Combined in advanced practice (Maha Bandha = all three together).

Classical Summary (Haṭha Yoga Pradīpikā Context)

Verse Range Practice Key Teaching II.22–37Śatkarmas (cleansings: neti, dhauti, nauli, kapālabhāti)Purification before prāṇāyāmaII.44–67Prāṇāyāmas (nāḍī śodhana, ujjāyī, sītkārī, bhastrikā, etc.)

Gradual control of prāṇa III.55–75 Bandhas and Mudrās Containment and redirection of prāṇaIV.1–15Dhyāna (meditation)From prāṇa control to mind stillness