Nadi Shodhana means “channel cleansing”. According to yoga, vital energy flows through thousands of subtle channels (nadis), and two of them, Ida and Pingala, begin at the left and right nostrils. Alternating the breath between them helps balance them.
Hand position
With your right hand, fold the index and middle fingers into the palm (Vishnu mudra). You’ll use the thumb to close the right nostril and the ring finger to close the left.
Nadi Shodhana without retention
- Close the right nostril and inhale through the left.
- Close the left, open the right and exhale through the right.
- Inhale through the right.
- Close the right, open the left and exhale through the left.
That’s one cycle. Do 5 to 10, with inhales and exhales of equal length, say 4 and 4. When comfortable, you can lengthen the exhale to double (4 and 8).
Anuloma Viloma: with retention
Once the technique is steady, add a hold with full lungs and both nostrils closed. A common ratio is 1:4:2 (e.g. inhale 4, hold 16, exhale 8), built up gradually and never with strain. If you have high blood pressure or are pregnant, practise without retention.
Why we love it
It calms anxiety, centres the mind and is excellent preparation for meditation. It’s one of the safest, most complete pranayamas and can be practised daily.
