Nadi Shodhana Pranayama
नाड़ी शोधन प्राणायाम
Nadi Shodhana (Alternate Nostril Breathing) is the most important pranayama — balances left and right energy channels.
Anatomy Involved
Benefits
- Calms the nervous system
- Balances left/right brain
- Reduces anxiety and stress
- Prepares for meditation
- Improves respiratory function
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Cold/blocked nose (skip retention)
- Severe anxiety (skip retention initially)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
anxiety
Skip the breath retention. Just alternate inhale-exhale.
Target Areas
Practice Flow
About this Pose
Nadi Shodhana (Alternate Nostril Breathing) is the most important pranayama — balances left and right energy channels.
How to Practice
1. Sit in Sukhasana, spine straight.
2. Left hand on left knee (Jnana Mudra).
3. Right hand — Vishnu Mudra (thumb, ring finger, little finger).
4. Close right nostril with right thumb.
5. Inhale through left nostril (4 counts).
5 more steps remaining
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Frequently Asked Questions
Common questions about Nadi Shodhana Pranayama
What is Nadi Shodhana Pranayama?
Nadi Shodhana (Alternate Nostril Breathing) is the most important pranayama — balances left and right energy channels.
What are the benefits of Nadi Shodhana Pranayama?
Calms the nervous system. Balances left/right brain. Reduces anxiety and stress. Prepares for meditation. Improves respiratory function. Lowers heart rate.
Who should avoid Nadi Shodhana Pranayama?
Avoid this pose if you have: Cold/blocked nose (skip retention), Severe anxiety (skip retention initially).
How many steps are in Nadi Shodhana Pranayama?
Nadi Shodhana Pranayama is practiced in 10 steps. Sit in Sukhasana, spine straight.
Is Nadi Shodhana Pranayama suitable for beginners?
Yes, Nadi Shodhana Pranayama is a beginner-friendly pose suitable for all levels.
What conditions does Nadi Shodhana Pranayama help with?
Nadi Shodhana Pranayama is therapeutic for: anxiety, insomnia, hypertension, depression, migraine.
What poses should I do before Nadi Shodhana Pranayama?
Prepare with: Seated Tadasana, Baddha Konasana, Neck Rolls. These warm up the relevant muscles and joints.
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