What Is Nadi Shodhana?

In Sanskrit, “nadi” means “channel,” and “shodhana” means “purification.” Therefore, Nadi Shodhana literally means “cleansing the channels.”

According to yoga philosophy, subtle energy—or prana—moves through these invisible channels. Two of the main ones are:

• Ida nadi: The cooling, lunar, feminine energy on the left side.
• Pingala nadi: The warming, solar, masculine energy on the right side.

When these two are out of sync, we might feel anxious, dull, tired, or restless. When they flow evenly, we feel balanced, peaceful, and clear-headed. Nadi Shodhana helps our breath and energy find its natural rhythm again.

How to Practice Alternate Nostril Breathing

You don’t need special equipment—just a quiet spot and a few minutes. Here’s a simple way to begin:

1. Sit comfortably with your spine tall and shoulders relaxed.
2. Rest your left hand on your knee, palm open.
3. With your right hand, fold your index and middle fingers down (this is Vishnu Mudra).
4. Close your right nostril with your thumb and inhale through the left nostril slowly.
5. Close your left nostril with your ring finger, open the right, and exhale through the right.
6. Now inhale through the right, close it, and exhale through the left.

That’s one full round. Continue for about 5 minutes, breathing gently and evenly. You’ll feel the mind quieting and the breath smoothing out—like a wave settling after a storm.

check out our 300 hour yoga teacher training in india

Nadi Shodhana Benefits

Alternate nostril breathing has profound effects on our nervous system and emotional well-being:

• Reduces Stress and Anxiety: Slows the breath, calming the racing mind.
  • Balances the Nervous System: Harmonizes the body’s “rest and digest” and “fight or flight” responses.
  • Improves Focus and Clarity: Especially helpful before meditation or work.
  • Supports Emotional Balance: Helps regulate mood swings and restlessness.
  • Enhances Lung Capacity: Keeps respiratory passages open and healthy. Consistent practice often leads to better sleep and deeper relaxation.

Balancing Ida and Pingala: The Inner Dance

Have you noticed one nostril often feels more open than the other? That’s your ida and pingala

shifting naturally throughout the day.

• When ida dominates, you feel calm but possibly lazy.
  • When pingala dominates, you feel active but can become agitated.

True balance is about helping them flow together. This is the quiet magic of Nadi Shodhana: it reconnects the lunar and solar sides of you, helping you feel centered in both action and rest.

Frequently Asked Questions (FAQs)

Quote to Reflect On

“When the breath is steady, the mind becomes clear.” — Hatha Yoga Pradipika

learn to know more about nadi shodhana pranayama you can visit the best yoga school in india and join a 200 hour yoga teacher training in india