Yogalele

Pranayama/Alternate nostril (Nadi Shodhana)

Calming

Alternate nostril (Nadi Shodhana)

A balancing pranayama using gentle nostril alternation.

Alternate nostril (Nadi Shodhana) illustration
  1. Sit comfortably; right hand Vishnu mudra (index and middle folded).
  2. Exhale fully; close right nostril, inhale left.
  3. Close left, release right, exhale right.
  4. Inhale right; close right, release left, exhale left. That is one round.
  5. Complete 3–5 rounds to start.
Breathing
Box breathing (4-4-4-4)

Equal inhale, hold, exhale, hold — calming and steadying.

Inhale 4sHold 4sExhale 4sHold 4s

Follow along

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