Nadi Shodhana

Nadi Shodhana

Nadi Shodhana is a profound practice which translates as “purification of nadis.” The Nadis are a series of energetic passageways, similar to veins. These passageways carry the vital energy throughout our body. During the day, in a healthy body the prana shifts back and forth between the nostrils in segments. If this transition becomes blocked or impeded and the breath remains in only one nostril, this can lead to an imbalance which could result in illness.

Benefits of Nadi Shodhana

  • Cleans and rejuvenates the Nadis, resulting in a smoother flow through the body.
  • Calms the mind and nervous system.
  • Helps to harmonize the creative and analytical sides of the brain.
  • Releases stress.


Ensure that your are comfortably seated with your spine erect.

Take your right hand and begin by curling the index and middle finger into the palm. Leaving your ring and pinky touching with your thumb out. This is called Mrigi Mudra.

Frame the nostrils with your right hand so that your thumb and ring fingers are right next to the nostrils.

Gently press down on your right nostril as you slowly breathe in through the left.

Gently switch by releasing the right nostril and depressing the left. Slowly exhale.

With the left nostril remaining closed, inhale through the right nostril. Closing the right nostril, gently exhale through the left. This is one full round.

It is important to always remember that the breath should remain calm, steady, and smooth. Seek to have it equal on both sides. If one feels up to it, they may also pause the breath equally between inhales and exhales. For example, inhale 4 seconds, hold 4, exhale 4 seconds, pause 4.

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