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Alternate Nostril
Nadi Shodhana · 4·4·4
3:00 · 15 CYCLES
INHALE
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Duration

Technique tip

Alternate Nostril

Nadi Shodhana

How to practice

  1. 1.Sit upright. Rest the index and middle fingers of the right hand at the brow.
  2. 2.Close the right nostril with the thumb. Inhale through the left.
  3. 3.Close both nostrils; hold gently.
  4. 4.Open the right; exhale through the right.
  5. 5.Inhale through the right; close both; hold; exhale through the left. That is one full cycle.

Adjust

Beginners use 1:1:1 (4-4-4-0). With practice, build toward the traditional 1:4:2 (e.g. 4-16-8-0). Drop the hold to 0 any time breath feels short.

Take care

Never force the breath. If holds feel strained, skip them and focus on the alternating flow.

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