{"id":1512,"date":"2026-01-07T13:03:15","date_gmt":"2026-01-07T12:03:15","guid":{"rendered":"https:\/\/julia-arman.fr\/?page_id=1512"},"modified":"2026-01-07T13:03:16","modified_gmt":"2026-01-07T12:03:16","slug":"nadhi-shodana","status":"publish","type":"page","link":"https:\/\/julia-arman.fr\/index.php\/nadhi-shodana\/","title":{"rendered":"Nadhi Shodana"},"content":{"rendered":"\n<h3 class=\"wp-block-heading\">Respiration altern\u00e9e \u2013 purification des canaux \u00e9nerg\u00e9tiques<\/h3>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">D\u00e9finition<\/h2>\n\n\n\n<p><strong>N\u0101\u1e0d\u012b \u015aodhana<\/strong> signifie litt\u00e9ralement <em>\u00ab purification des n\u0101\u1e0d\u012bs \u00bb<\/em>.<\/p>\n\n\n\n<p>Les <strong>n\u0101\u1e0d\u012bs<\/strong> sont les canaux subtils par lesquels circule le <strong>pr\u0101\u1e47a<\/strong> (\u00e9nergie vitale) dans le corps, selon la tradition yogique.<\/p>\n\n\n\n<p>Ce pr\u0101\u1e47\u0101y\u0101ma vise \u00e0 <strong>\u00e9quilibrer les deux flux \u00e9nerg\u00e9tiques principaux<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>I\u1e0d\u0101<\/strong> \u2013 narine gauche<br><em>(\u00e9nergie lunaire, rafra\u00eechissante, calmante)<\/em><\/li>\n\n\n\n<li><strong>Pi\u1e45gal\u0101<\/strong> \u2013 narine droite<br><em>(\u00e9nergie solaire, r\u00e9chauffante, dynamisante)<\/em><\/li>\n<\/ul>\n\n\n\n<p>Lorsque ces deux courants sont harmonis\u00e9s, le canal central <strong>Su\u1e63um\u1e47\u0101<\/strong> peut progressivement s\u2019ouvrir, favorisant <strong>stabilit\u00e9 int\u00e9rieure, clart\u00e9 mentale et disponibilit\u00e9 m\u00e9ditative<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"240\" height=\"300\" src=\"https:\/\/julia-arman.fr\/wp-content\/uploads\/nadhi-shodana-240x300.png\" alt=\"\" class=\"wp-image-1507\" srcset=\"https:\/\/julia-arman.fr\/wp-content\/uploads\/nadhi-shodana-240x300.png 240w, https:\/\/julia-arman.fr\/wp-content\/uploads\/nadhi-shodana-819x1024.png 819w, https:\/\/julia-arman.fr\/wp-content\/uploads\/nadhi-shodana-768x960.png 768w, https:\/\/julia-arman.fr\/wp-content\/uploads\/nadhi-shodana.png 1080w\" sizes=\"auto, (max-width: 240px) 100vw, 240px\" \/><\/figure>\n<\/div>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Posture des mains \u2013 Mudr\u0101<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Vi\u1e63\u1e47u Mudr\u0101<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Index et majeur repli\u00e9s<\/li>\n\n\n\n<li>Pouce pour fermer la narine droite<\/li>\n\n\n\n<li>Annulaire (et parfois auriculaire) pour fermer la narine gauche<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Technique de base<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Inspirer par la <strong>narine gauche<\/strong><\/li>\n\n\n\n<li>Retenir le souffle<\/li>\n\n\n\n<li>Expirer par la <strong>narine droite<\/strong><\/li>\n\n\n\n<li>Inspirer par la <strong>narine droite<\/strong><\/li>\n\n\n\n<li>Retenir le souffle<\/li>\n\n\n\n<li>Expirer par la <strong>narine gauche<\/strong><\/li>\n<\/ol>\n\n\n\n<p>\ud83d\udc49 Cette s\u00e9quence constitue <strong>un cycle complet<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Nombre de cycles<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>D\u00e9butant<\/strong> : 5 \u00e0 10 cycles<\/li>\n\n\n\n<li><strong>Interm\u00e9diaire<\/strong> : 10 \u00e0 20 cycles<\/li>\n\n\n\n<li><strong>Avanc\u00e9<\/strong> : jusqu\u2019\u00e0 40 cycles<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Rythme respiratoire &amp; progression<\/h2>\n\n\n\n<p>Le rythme s\u2019exprime ainsi :<\/p>\n\n\n\n<p><strong>Inspiration \/ R\u00e9tention \/ Expiration<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Rythme recherch\u00e9 : <strong>1 \/ 4 \/ 2<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>La <strong>r\u00e9tention<\/strong> est 4 fois plus longue que l\u2019inspiration<\/li>\n\n\n\n<li>L\u2019<strong>expiration<\/strong> est 2 fois plus longue que l\u2019inspiration<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Exemples<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 \/ 16 \/ 8<\/li>\n\n\n\n<li>6 \/ 24 \/ 12<\/li>\n\n\n\n<li>8 \/ 32 \/ 16<\/li>\n\n\n\n<li>\u2026<\/li>\n<\/ul>\n\n\n\n<p>Vous pouvez commencer au rythme de <strong>1\/2\/2<\/strong> et m\u00eame <strong>1\/1\/1<\/strong>, puis \u00e9voluer vers le rythme 1\/4\/2<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Progression<\/h3>\n\n\n\n<p>La progression se fait :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Seconde par seconde<\/li>\n\n\n\n<li>Sur plusieurs semaines ou mois<\/li>\n\n\n\n<li><strong>Sans jamais forcer<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Le rythme maximal traditionnel peut aller jusqu\u2019\u00e0 <strong>16 \/ 64 \/ 32<\/strong>,.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Bandhas (verrous \u00e9nerg\u00e9tiques)<\/h2>\n\n\n\n<p>Lorsque le <strong>temps de r\u00e9tention atteint au minimum 10 secondes<\/strong>, il est possible d\u2019ajouter les <strong>trois bandhas<\/strong>, uniquement pendant la r\u00e9tention et <strong>sans tension<\/strong> excessive.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. M\u016bla Bandha<\/h3>\n\n\n\n<p>Contraction douce et subtile du p\u00e9rin\u00e9e.<br>\u2192 Stabilise l\u2019\u00e9nergie et limite sa dispersion vers le bas.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. U\u1e0d\u1e0diy\u0101na Bandha<\/h3>\n\n\n\n<p>Aspiration l\u00e9g\u00e8re du bas-ventre vers la colonne vert\u00e9brale et vers le haut.<br>\u2192 Favorise la remont\u00e9e du pr\u0101\u1e47a vers les centres sup\u00e9rieurs.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. J\u0101landhara Bandha<\/h3>\n\n\n\n<p>L\u00e9g\u00e8re flexion de la nuque, menton vers le sternum.<br>\u2192 R\u00e9gule la pression \u00e9nerg\u00e9tique, prot\u00e8ge le c\u0153ur et le cerveau.<\/p>\n\n\n\n<p>Les bandhas sont <strong>rel\u00e2ch\u00e9s avant l\u2019expiration<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">R\u00e8gle essentielle<\/h2>\n\n\n\n<blockquote class=\"wp-block-quote has-black-color has-light-green-cyan-background-color has-text-color has-background has-link-color wp-elements-58bbba9f20f2f622cf3a7a9993e4026c is-layout-flow wp-block-quote-is-layout-flow\" style=\"font-size:10px\">\n<p><strong>Toujours pratiquer dans le confort, sans forcer.<\/strong><\/p>\n\n\n\n<p>Aucune tension, aucune lutte avec le souffle.<br>La <strong>qualit\u00e9 de pr\u00e9sence<\/strong> prime toujours sur la dur\u00e9e ou la performance.<\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>Respiration altern\u00e9e \u2013 purification des canaux \u00e9nerg\u00e9tiques D\u00e9finition N\u0101\u1e0d\u012b \u015aodhana signifie litt\u00e9ralement \u00ab purification des n\u0101\u1e0d\u012bs \u00bb. Les n\u0101\u1e0d\u012bs sont les canaux subtils par lesquels circule le pr\u0101\u1e47a (\u00e9nergie vitale) dans le corps, selon la tradition yogique. Ce pr\u0101\u1e47\u0101y\u0101ma vise<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-1512","page","type-page","status-publish","hentry","","tg-column-two"],"_links":{"self":[{"href":"https:\/\/julia-arman.fr\/index.php\/wp-json\/wp\/v2\/pages\/1512","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/julia-arman.fr\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/julia-arman.fr\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/julia-arman.fr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/julia-arman.fr\/index.php\/wp-json\/wp\/v2\/comments?post=1512"}],"version-history":[{"count":1,"href":"https:\/\/julia-arman.fr\/index.php\/wp-json\/wp\/v2\/pages\/1512\/revisions"}],"predecessor-version":[{"id":1514,"href":"https:\/\/julia-arman.fr\/index.php\/wp-json\/wp\/v2\/pages\/1512\/revisions\/1514"}],"wp:attachment":[{"href":"https:\/\/julia-arman.fr\/index.php\/wp-json\/wp\/v2\/media?parent=1512"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}