Nāḍī Śodhana Prāṇāyāma
The queen of prāṇāyāmas, alternate breathing through the left and right nostril to purify the channels and settle the whole system.
How to practise
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Sit comfortably tall with the spine long; rest the left hand on the knee.
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Fold the index and middle fingers of the right hand; the thumb guards the right nostril, the ring finger the left.
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Close the right nostril and exhale fully through the left.
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Inhale slowly through the left; close it; open the right and exhale; inhale through the right.
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That is one round, continue smooth, quiet rounds for 5–10 minutes, ending with an exhale on the left.
Benefits
- Purifies and balances the nāḍīs (the energy channels of the subtle body)
- Balances the two hemispheres of thought, steady focus, calm alertness
- Tridoshic by tradition, settles vāta, cools pitta, stirs kapha
- An excellent daily base practice and preparation for meditation
Contraindications & cautions
- Do not force retention (kumbhaka) in the early stages, practise without holds first
- If a nostril is blocked, practise on the flowing side only, or wait
- Fever, acute cold or ear infection; rest instead
If you are pregnant, or live with a cardiac, respiratory or mental-health condition, consult a qualified teacher and a physician before practising. Never strain the breath.
In the tradition
Śodhana means purification: the practice is named for what it does to the nāḍīs, the channels through which haṭha yoga understands prāṇa to move. The Haṭha Yoga Pradīpikā insists the channels be purified before any breath retention is attempted, the gentle alternation is that purification, done slowly, never noisily.
Sources & further reading
- Haṭha Yoga Pradīpikā , Svātmārāma (chapter 2, verses 7–10; purifying the nāḍīs before retention practice)
- Light on Pranayama , B. K. S. Iyengar