Nadi Shodhana

Nadi Shodhana (Alternate Nostril Breathing) balances the body's energy channels, calms the nervous system, and prepares the mind for meditation.

1. Starting Position

   Sit in a comfortable position with your spine straight and shoulders relaxed. Rest your left hand on your knee in a relaxed posture, such as Chin Mudra (thumb and index finger touching). Close your eyes and take a few natural breaths to center yourself.

2. Hand Placement (Vishnu Mudra)

   With your right hand, form Vishnu Mudra by folding the index and middle fingers inward. Use your thumb to gently close your right nostril and your ring finger to close your left nostril. Keep your breath smooth and controlled throughout the practice.

3. Inhalation Through the Left Nostril

   Close your right nostril with your thumb and inhale deeply and smoothly through your left nostril. A typical duration is around 4 to 6 seconds.

4. [Optional] Full Lungs Breath Retention

   After inhaling fully, gently close both nostrils and hold your breath for a comfortable duration, typically 4 to 6 seconds. Avoid straining—this pause should feel natural and steady. If you are new to breath retention, you can skip this step.

5. Exhalation Through the Right Nostril

   Close your left nostril with your ring finger and release your right nostril. Exhale slowly and completely through the right nostril, for about 4 to 6 seconds, ensuring a smooth and steady breath.

6. [Optional] Empty Lungs Breath Retention

   After fully exhaling, gently close both nostrils and hold your breath with empty lungs for 4 to 6 seconds. Engage your lower abdomen slightly to maintain control. This step is optional and should feel natural, without strain.

7. Inhalation Through the Right Nostril

   Keep your left nostril closed and inhale through your right nostril for the same duration as your previous inhale (4 to 6 seconds).

8. Exhalation Through the Left Nostril

   Close your right nostril and release your left nostril. Exhale fully through the left nostril, matching the exhalation duration of about 4 to 6 seconds.

9. Establishing a Rhythm

   Continue this alternating breath cycle for 5 to 10 minutes, ensuring that your inhalations and exhalations remain of equal duration. For deeper practice, gradually extend the inhalation, retention, and exhalation.

10. Completion

    After completing your final round, release the hand mudra and take a few natural breaths. Observe any changes in your state of mind and body before opening your eyes.