Alternate Nostril Breathing

Nadi Shodhana Pranayama

NAH-DEE sho-dha-nah PRAHN-AH-YAHM-ah

Pose categories

Breathing exercises

Primary body parts engaged

Abs, Chest

Strengthens respiratory muscles

Cleanses respiratory system, balances left and right brain

Relieves stress and anxiety, calms mind, develops concentration

How to perform alternate nostril breathing

Sit in a comfortable position. Lengthen your spine.
Bring your left thumb and index finger together. Rest the back of the hand on your left knee.
Tuck your right index and middle fingers into your palm. Close your eyes.
Close your right nostril with your right thumb. Exhale completely.
Inhale through your left nostril. Close your left nostril with your ring finger.
Release your thumb and exhale through your right nostril. Inhale through your right nostril.
Close your right nostril with your thumb. Release your ring finger and exhale through your left nostril. This is one round.
Repeat 5 rounds of this breath. Rest in Corpse for several breaths.

Alignment cues

Lengthen spine
Keep chin parallel to floor
Relax shoulders
Tuck right index and middle fingers into palm

Modification: Place a firm cushion or rolled mat under your bottom to bring more length to your spine.

More yoga poses to discover

Cooling Breath · Sheetali Pranayama

Alternate Nostril Breathing · Nadi Shodhana Pranayama

Shining Skull Breath / Frontal Brain Cleansing Breath · Kapalabhati Pranayama

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Alternate nostril breathing (Nadi Shodhana Pranayama in Sanskrit) is a beginner yoga pose that belongs to the breathing exercises categories. This asana targets abs and chest. Alternate nostril breathing stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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