Yoga Practice Name
Nadi Shodhana (नाड़ीशोधन)
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English Name
Alternate Nostril Breathing" or "Channel Purification Breath"
Description and Steps
Description:
Nāḍī Śodhana is a calming and purifying breathing practice that balances the flow of prāṇa (vital energy) through the body's energy channels or nāḍīs. It is primarily aimed at cleansing the subtle energy system and promoting inner harmony, mental clarity, and emotional stability.
Steps to Practice:
- Sit Comfortably: Sit in a meditative posture (like Sukhāsana, Padmāsana, or Vajrāsana) with spine erect and shoulders relaxed.
- Hand Position (Nasika Mudra): Use the right hand in Nasika Mudra: fold the index and middle fingers inward, keeping the thumb, ring, and little fingers extended.
- Close Right Nostril: With your thumb, gently close the right nostril.
- Inhale Left: Inhale slowly and deeply through the left nostril, focusing on the breath.
- Close Left, Exhale Right: Close the left nostril with the ring finger, release the thumb, and exhale through the right nostril.
- Inhale Right: Now inhale through the right nostril slowly and deeply.
- Close Right, Exhale Left: Close the right nostril again and exhale through the left nostril.
- This completes one round: Repeat for 5–10 minutes, maintaining slow, rhythmic, and mindful breathing.
General Benefits
- Balances the left and right hemispheres of the brain.
- Calms the mind and reduces stress and anxiety.
- Enhances mental clarity, concentration, and focus.
- Purifies the subtle energy channels (nāḍīs).
- Regulates the nervous system and supports emotional stability.
- Helps lower blood pressure and promotes overall cardiovascular health.
- Prepares the body and mind for meditation and deeper yogic practices.
- Improves respiratory efficiency and breath awareness.
Cautions-Limitations-Contraindications
- Avoid if suffering from a severe cold, nasal congestion, or sinus issues.
- People with very low blood pressure should practice with care.
- Do not force the breath; always keep it gentle and natural.
- Beginners should avoid breath retention (kumbhaka) until guided by a teacher.
- Practice on an empty stomach in a well-ventilated, quiet space.
- Those with chronic respiratory or cardiac conditions should consult a physician or experienced yoga teacher before starting.
Complimentary Practice
- Sukshma Vyayama (subtle yogic warm-ups) – to prepare the body.
- Trataka (candle gazing) – to enhance focus and mental clarity.
- Bhrāmarī Prāṇāyāma – to further calm the nervous system.
- Dhyāna (Meditation) – follows naturally after Nāḍī Śodhana.
- Sukhasana or Padmasana – seated postures that support steady breathing.
- Japa (Mantra repetition) – to deepen concentration and inner awareness.
Similar Practices
1.Anuloma Viloma, 2.Sūrya Bhedana, 3.Chandra Bhedana, 4.Ujjayi Praṇayama, 5.Bhramari
Practice Keynotes
- Always practice with a calm, steady breath — no force or strain.
- Sit in a comfortable meditative posture with spine erect.
- Use the right hand in Nasika Mudra for nostril control.
- Begin with 5–10 minutes and gradually increase duration.
- Practice on an empty stomach in a quiet environment.
- Avoid retention (kumbhaka) unless guided by a teacher.
- Ideal as a prelude to meditation or before bedtime for relaxation.
- Consistent practice brings balance to both body and mind.
