Nadi Shodhana – Alternate Nostril Breathing Explained by Yogalie X Tayrona Yoga

Nadi Shodhana – Alternate Nostril Breathing explained by Yogalie, yoga teacher in Annecy

Alternate nostril breathing or Nadi Shodhana in Sanskrit is a breath that activates the three main energy channels that are Ida, Pingala and Sushumna. They are located at the level of our spine. Ida coincides with the left nostril and is attached to the right hemisphere of the brain and the parasympathetic nervous system. It is the energy of Yin, the feminine energy that allows you to control the mind and emotions. This breath is calming and relaxing. Pingala coincides with the right nostril and is attached to the left hemisphere of the brain and the sympathetic nervous system. It is the energy of Yang, the masculine energy that allows you to control the vital force. This breath is energizing and expansive.

When Ida and Pingala are balanced, the more important Sushumna can become fully activated and lead to a higher state of meditation.

• Sit comfortably on your yoga mat with your eyes closed.

• Join the thumb with the ring finger and little finger of the right hand and raise the elbow to shoulder level.

• Inhale through both nostrils then close your right nostril with your thumb.

• Exhale through your left nostril (always start with the left nostril)

• Inhale through your left nostril, then close it with your ring finger and open your right nostril.

• Slowly exhale through the right nostril and inhale through the right

• Repeat and finish with the left nostril

For beginners, focus on inhaling and exhaling. Then when your practice is more comfortable, you can integrate breath retention (Kumbhaka). For example, inhaling for 4 seconds, then holding your breath for 16 seconds and finally exhaling for 8 seconds (the idea is to have a ratio of 1/4/2).

Find the explanatory video on our Tayrona YouTube channel

Good practice!

Namaste.

Magalie

To find Yogalie on Instagram