Let me break this word nada anu sandhana - nada means sound. Sandhana - feeling the vibrations. So, in this pranayama, we create sound and feel its vibrations.
In this pranayama, we create the sounds 'A' akaara, 'U' ukaara, and 'M' mkaara and combination of the three sounds A, U, M and feel the vibrations of each sound.
How to do it?
- Sit in any comfortable sitting posture - sukhasana, padmasana, with your back straight.
- Inhale deeply into the abdomen so that it bulges out. Then create the sound 'Aaa' while exhaling out and feel the vibration in abdomen area. Repeat 3 to 5 times creating this sound and feeling its vibrations.
- Inhale deeply into chest, so that it inflates. Then create the sound 'Ooo' while exhaling out and feel the vibrations in chest region. Repeat 3 to 5 times creating this sound and feeling its vibrations.
- Inhale deeply into shoulders, so that they are raised. Then create the sound 'Mmm' while exhaling out and feeling the vibrations in head region. Repeat 3 to 5 times creating this sound and feeling its vibration.
- Then inhale deeply into abdomen, chest and shoulders, and then create the sound 'Aauummmm' while exhaling out and feeling the vibrations of OM in the whole body. Repeat to 3 times creating this sound and feeing its vibrations in the whole body.
This is naadaanusandhana.
This pranayama has calming down effects on the mind by removing the mental anxiety and tension and activates the nervous system.
