PranayamaAdvanced
Nadi Shodhana
Alternate Nostril Breathing
A balancing pranayama that alternates inhalations and exhalations through each nostril to harmonize energy.
No image available
How to Perform
- 1
Sit tall with a neutral spine and bring the right hand to Vishnu mudra (index and middle finger resting between the brows).
- 2
Close the right nostril with the thumb, inhale slowly through the left nostril to a comfortable count.
- 3
Seal the left nostril with the ring finger, pause briefly, and exhale through the right nostril.
- 4
Inhale through the right nostril, pause, then exhale smoothly through the left to complete one round.
- 5
Continue for 5–10 rounds, keeping the breath smooth and the shoulders relaxed.
Benefits
- Calms the nervous system and eases mental agitation.
- Improves respiratory capacity and balances the sympathetic and parasympathetic response.
- Sharpens focus, making it an excellent pre-meditation practice.
Alignment Cues
No alignment cues available.
Common Mistakes
No common mistakes listed.
Contraindications
None listed.