Chapter 3
Awareness Practice: Where Is Your Energy?
Sit quietly for a few minutes. Tune in.
Which side of your body feels more active or open?
Does your breath flow more freely through one nostril?
Do you feel grounded, energized, foggy, or clear?
Reflect:
What might this tell you about your current Ida/Pingala balance?
Pranayama Practice: Nadi Shodhana (Alternate Nostril Breathing)
Try 3–5 minutes of Nadi Shodhana to balance Ida and Pingala.
After your practice, reflect:
How did your breath and energy shift?
Do you feel more balanced, focused, or calm?
Journaling Prompts:
Where in your life are you overactive (too much Pingala)?
Where are you withdrawn or stagnant (too much Ida)?
What practices help you bring more balance to your energy system?
When do you feel most aligned and centered?
🙏 Integration Practices:
To balance excess Pingala (overactive, agitated energy):
Spend time in nature
Practice gentle yoga
Inhale left nostril, exhale right
To balance excess Ida (lethargy, mental fog):
Do energizing asana or breathwork (e.g. Kapalabhati)
Inhale right nostril, exhale left
Use uplifting mantras or movement
To activate Sushumna (spiritual alignment):
Meditate with spine upright and steady
Chant OM or visualize light moving up the spine
Practice meditation after Nadi Shodhana
Final Reflection:
What did you learn about your energy flow today?
How might you support your Nadis on a daily basis?
"May your Prana flow freely, guiding you toward inner harmony and awakening."
