Nāḍī Śodhana
नाड़ी शोधन प्राणायाम
In through one nostril, out through the other, then back the other way. Nothing is held.
How to keep the time
How long the out-breath is
How long the in-breath is
How it is done
One hand does the work. The other rests on the knee.
The right hand, seen as in a mirror: the thumb for the right nostril, the ring finger for the left.
- Sit cross-legged or in vajrāsana, the spine upright, the shoulders loose, the eyes gently closed.
- The left hand rests on the left knee, the thumb and first finger touching. The right hand folds its first two fingers in, leaving the thumb and the ring finger free: the thumb closes the right nostril, the ring finger the left.
- Close the right nostril with the thumb. Breathe in slowly through the left.
- Close the left with the ring finger, lift the thumb, and breathe out through the right.
- Breathe in through the right. Close it with the thumb, lift the ring finger, and breathe out through the left. That is one cycle.
- Ten cycles. The breath smooth and unbroken, never forced. Keep your attention on the air, and on the moment it changes sides.
Before you begin
Thirty seconds. Then we start.
- Do not practise if you have uncontrolled high blood pressure, severe respiratory illness, or have had recent heart trouble. Ask a doctor first.
- If you feel dizzy, breathless or unwell at any point, stop and breathe normally. Nothing is lost. Start again when settled.
- Empty stomach, or at least two hours after eating.
- Nothing is held. If a long out-breath leaves you snatching the next in-breath, choose a shorter one. Smooth beats long, every time.
- This supports treatment. It does not replace it.
Ten cycles.
Left and right, ten times each way. The breath went where you sent it.