NA
Nadi Shodhana Pranayama
नाड़ी शोधन प्राणायाम
Beginnerseated
Target Muscles
diaphragmintercostals
Benefits (6)
- + Calms the nervous system
- + Balances left/right brain
- + Reduces anxiety and stress
- + Prepares for meditation
- + Improves respiratory function
- + Lowers heart rate
Avoid If (2)
- - Cold/blocked nose (skip retention)
- - Severe anxiety (skip retention initially)
About
Nadi Shodhana (Alternate Nostril Breathing) is the most important pranayama — balances left and right energy channels.
Step-by-Step Instructions
1
1. Sit in Sukhasana, spine straight.
2
2. Left hand on left knee (Jnana Mudra).
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3. Right hand — Vishnu Mudra (thumb, ring finger, little finger).
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4. Close right nostril with right thumb.
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5. Inhale through left nostril (4 counts).
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6. Close both nostrils — hold (4 counts).
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7. Close left nostril (ring finger), exhale right (4 counts).
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8. Inhale through right (4 counts).
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9. Close both, hold (4). Exhale left (4).
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10. This is 1 round. Do 5-10 rounds.