Nadi Shodhana (Alternate Nostril) – Step by Step:

  1. Sit down in a comfortable place and position (optimally a cross legged or lotus position)
  2. Create figures (see right) and close the right side of your nose. Inhale deeply using the left nostril
  3. Now close the left nostril and exhale using the right one
  4. In the same way, now with the left nostril still closed, inhale using the right nostril and exhale with the left one
  5. You can continue doing this exercise for around 10 – 15 times.
  6. We count 6 seconds on the inhales and 8 seconds on the exhale. Full belly breaths. 
  7. You can continue doing this exercise for around 10 – 15 times.
  8. We count 6 seconds on the inhales and 8 seconds on the exhale. Full belly breaths. 

Nadi Shodhana (Alternate Nostril)

Benefits

  • Infuses the body with oxygen
  • Clears and releases toxins
  • Reduces stress and anxiety
  • Calms and rejuvenates the nervous system
  • Helps to balance hormones
  • Supports clear and balanced respiratory channels
  • Helps to alleviate respiratory allergies that cause hay fever, sneezing, or wheezing
  • Balances solar and lunar, masculine and feminine energies
  • Fosters mental clarity and an alert mind
  • Enhances the ability to concentrate
  • Brings balance to the left and right hemispheres of the brain