Nāḍī Śodhana
[NAH-dee sho-DAH-nah]Nadi Shodhana
What is Nadi Shodhana?
Nadi Shodhana (Sanskrit: nāḍī śodhana, नाडी शोधन) means "purification of the nadis (energy channels)" and is one of the most balancing pranayama techniques. The practice is performed through alternate nostril breathing — inhaling through one nostril, retaining (optionally), and exhaling through the other. According to yoga philosophy, the body possesses thousands of nadis (energy channels), of which three are primary: ida (left, lunar, cooling), pingala (right, solar, warming), and sushumna (central, channel of spiritual awakening). Nadi Shodhana balances the flow between ida and pingala, creating harmony between the two hemispheres of the brain. B.K.S. Iyengar describes this technique in detail in "Light on Prānāyāma" and recommends it as one of the most important purifying practices. Regular practice of Nadi Shodhana calms the mind, reduces anxiety, and prepares the body for deeper meditation.
Nadi Shodhana Technique
Sit in a comfortable pose with an upright spine. With the right hand, form Vishnu Mudra (fold the index and middle fingers toward the palm). Close the right nostril with the thumb and inhale slowly through the left nostril. At the top, close the left nostril with the ring finger, hold for a moment, and exhale through the right nostril. Inhale again through the right, close both nostrils, hold, and exhale through the left. This is one cycle. Start with 5-8 cycles and gradually increase. The breath should remain smooth and effortless throughout the practice.
Frequently Asked Questions
Is Nadi Shodhana suitable for beginners?
Yes, Nadi Shodhana is one of the gentlest pranayama techniques and is suitable for beginners. Start without breath retention and gradually introduce it when you feel comfortable.
When is the best time to practice Nadi Shodhana?
The ideal time is early morning or in the evening before bed. Practice on an empty stomach is essential. Evening practice is especially beneficial for better sleep.
Related Terms
Pranayama
Pranayama is the fourth limb of yoga and encompasses conscious breath control through specific techniques of inhalation, exhalation, and retention.
Ujjayi
Ujjayi is the "victorious breath" — a foundational pranayama technique with a characteristic soft sound created by gently constricting the throat.
Related Poses
Lotus Pose
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Hero Pose
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Staff Pose
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