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Nadi Shodhana – Anuloma Viloma – Alternate nostril breathing (+Video)

Sanskrit: Nadi = Energychannel, Shodhana = Purification

Nadi Shodhana, also known as Nadi Shuddhi or Alternate Nostril Breathing, is a very powerful breathing technique. The main purpose of Nadi Shodhana is the purification of subtle energy channels while balancing its masculine and feminine aspects. Here i am explaining the first stage of Nadi Shodhana.


  • This yogic breathing technique should be done on an empty stomach.
  • Make sure that you will not be interrupted during the practice. Switch off your phone and keep pets away.
  • Nadi Shodhana is very simple and easy. Anybody can do it.
  • If you wear glasses, please keep them aside while doing Yoga practices.


  • Sit in any crossed-leg position, which is comfortable for you.
  • Keep the spine erect and close your eyes.
  • Place your hands on your thighs in chin mudra, that means the tips of the thumb and index finger are touching. Keep all other fingers relaxed and straight.
  • Keep your right hand in Vishnu mudra by folding your index and middle finger. The ring and little finger are held straight.
  • Block your right nostril with your thumb and inhale through your left nostril, then exhale through the same nostril.
  • Now change your fingers. Close your left nostril with the ring finger and inhale through the right nostril. When the inhalation is completed, exhale through the right nostril.
  • Again block the right nostril and open the left. Inhale and exhale.
  • Continue like this for at least 4 minutes and focus on your breath.


  • Breathe as slowly and gently as you can.
  • There should be no sound.
  • It is very important, that you inhale and exhale fully.
  • Do not keep the head down nor turn it to one side. The head should be straight.


Benefits of Nadi Shodhana:

  • It purifies the element Air in our body
  • Clears and releases toxins
  • It purifies the blood
  • It enriches the blood with oxygen
  • Helps to balance hormones
  • It balances the nervous system
  • Reduces stress, anxiety and helps to relieve headaches
  • It cleanses and strengthens the respiratory system
  • Brings balance to the left and right hemispheres of the brain

If you have any questions, do not hesitate to write a comment! We would also like to hear which effects of this practice you can feel?

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