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Beginnerseated

Alternate Nostril Breathing

Nadi Shodhana Pranayama · नाड़ी शोधन प्राणायाम

Also known as: Nadi Shodhana Pranayama · Channel Purification Breath

NadiEnergy Channel·ShodhanaPurification

Alternate Nostril Breathing, also called Nadi Shodhana Pranayama is a classical yoga posture. Its Sanskrit name Nadi Shodhana Pranayama translates word-for-word as: Nadi (Energy Channel) · Shodhana (Purification). In this posture, the body grounds through the sit bones while the spine rises tall. Calms the nervous system. Balances left/right brain. Reduces anxiety and stress. It is particularly valued for quieting an anxious mind and supporting restful sleep. Suitable for beginners and regular practitioners alike, it is particularly invigorating in a morning routine, particularly beneficial for beginners and seniors.

Anatomy Involved

Benefits

6

Diaphragm(activating)
The diaphragm is a dome-shaped muscle located at the base of the rib cage, separating the chest cavity from the abdomen. In Nadi Shodhana, we consciously engage and release this muscle to create deep, rhythmic belly breaths, which is its primary function in respiration. This mindful activation strengthens the diaphragm, improving lung capacity and promoting efficient gas exchange at the alveolar level. Yogically, this deep breathing cultivates an expansive feeling of prana in the lower lobes of the lungs, grounding the energy and calming the nervous system.
Intercostal muscles(activating)
These small muscles are situated between your ribs, playing a crucial role in expanding and contracting the rib cage during breathing. During the controlled, extended inhalations and exhalations of Nadi Shodhana, the external intercostals gently lift and expand the rib cage, while the internal intercostals assist in a smooth, controlled exhalation. This conscious engagement enhances the mobility of the rib cage, allowing for fuller lung expansion and supporting the free flow of prana (life force) throughout the torso. The increased oxygen intake and release of carbon dioxide contribute to a feeling of lightness and mental clarity.
Full anatomical benefits — muscles, joints, organs →

Avoid If

2

Severe Anxiety
Breath retention and intense pranayama can heighten autonomic arousal and increase panic in highly anxious individuals.
Focus on long, smooth exhalations to activate the parasympathetic nervous system; avoid breath retention until the system has stabilised.

Common Mistakes to Avoid

✕Rounding the lower back — sit on a folded blanket if needed

✕Forcing the knees down — let gravity work naturally

✕Collapsing the chest and slouching forward

✕Tensing the neck and jaw

✕Rushing into the pose without proper alignment first

✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

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

anxietyinsomniahypertensiondepressionmigraine

Pose Type

restorative

Body Focus

full body

Focus Areas

breathingrelaxation

Best For

beginnersseniorsprenataldesk workers

Yoga Styles

hathakundaliniiyengarrestorative

When to Practice

morningeveningrestorative

Position

seated

Modify If You Have

anxiety

Skip the breath retention. Just alternate inhale-exhale.

Practice Flow

Seated Tadasana

Baddha Konasana

Neck Rolls

NA

This pose

Supta Tadasana

Savasana

How to Practice

1

1. Sit in Sukhasana, spine straight.

2

2. Left hand on left knee (Jnana Mudra).

3

3. Right hand — Vishnu Mudra (thumb, ring finger, little finger).

4

4. Close right nostril with right thumb.

5

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 Alternate Nostril Breathing?

Alternate Nostril Breathing, also called Nadi Shodhana Pranayama is a classical yoga posture. Its Sanskrit name Nadi Shodhana Pranayama translates word-for-word as: Nadi (Energy Channel) · Shodhana (Purification). In this posture, the body grounds through the sit bones while the spine rises tall. Calms the nervous system. Balances left/right brain. Reduces anxiety and stress. It is particularly valued for quieting an anxious mind and supporting restful sleep. Suitable for beginners and regular practitioners alike, it is particularly invigorating in a morning routine, particularly beneficial for beginners and seniors.

What are the benefits of Alternate Nostril Breathing?

Calms the nervous system. Balances left/right brain. Reduces anxiety and stress. Prepares for meditation. Improves respiratory function. Lowers heart rate.

Who should avoid Alternate Nostril Breathing?

Avoid this pose if you have: Cold/blocked nose (skip retention), Severe anxiety (skip retention initially).

How many steps are in Alternate Nostril Breathing?

Alternate Nostril Breathing is practiced in 10 steps. Sit in Sukhasana, spine straight.

Is Alternate Nostril Breathing suitable for beginners?

Yes, Alternate Nostril Breathing is a beginner-friendly pose suitable for all levels.

What conditions does Alternate Nostril Breathing help with?

Alternate Nostril Breathing is therapeutic for: anxiety, insomnia, hypertension, depression, migraine.

What poses should I do before Alternate Nostril Breathing?

Prepare with: Seated Tadasana, Baddha Konasana, Neck Rolls. These warm up the relevant muscles and joints.