Nadi Suddhi Pranayama

According to ancient Yoga literature, ‘Nadi’ refers to a channel through which flows the life force or energy within a body. A literal translation of the term Nadi Suddhi means, ‘the purification of the invisible energy channels.’ Nadi Suddhi pranayama is also referred to as Alternate Nostril Breathing.

Regular practice of the Nadi Suddhi pranayama.



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Pranayama Breathing Techniques

.along with other breathing exercises helps improve the overall physical and mental health of a persono

How to Perform

  1. Sit in Padmasana
  2. Keep the spine erect and your head and neck straight
  3. Your eyes should be closed
  4. Relax the muscles of the body and become aware of your breath
  5. At no point during the exercise should the breath be controlled or forced
  6. If you find the Padmasana pose difficult to maintain, you can practice Nadi Suddhi breathing seated on a chairi It is important to make sure that your feet are on the floor and your back is straight throughout the time you are in this posturer
  7. With one hand, let your fingers stretch and bend your index and your middle fingers and place them on the palm of your handn
  8. Place the thumb on one nostril and the tip of the ring finger against the other nostrili
  9. The thumb and ring finger will be used to close alternate nostrils as you breatheh
  10. Begin the exercise by blocking your left side nostril and breathe out with your right nostrili
  11. Continue to block your left nostril and breathe in using your right nostrili
  12. Open your left nostril as you simultaneously cover and block your right nostrili Breathe out slowly using the open left nostrili
  13. Once this is done go ahead and breathe in with your left nostril that is opene
  14. Close the left nostril and let the air move out through your right nostril that you now leave opene
  15. This is considered one cyclel The breathing should be slow and rhythmici
  16. Continue breathing this way by opening and closing left and right nostrils and complete ten cycles to begin witht
  17. As you advance in your practice, you can increase the duration of each cycle and the number of repetitionsn

As a beginner, Nadi Suddhi pranayama can take a great deal of practice and concentration to mastere Try and focus on the breath to prevent the mind from wanderingn


Ideally, at least 18 to 30 rounds of Alternate Nostril breathing should be performed to maximize the benefitst


  • As pure oxygenated air is breathed into the lungs with each cycle, the blood gets purified and circulation improvese
  • This pranayama helps strengthen the lungs and increases overall lung capacityt
  • Alternate Nostril breathing can help treat disorders of the respiratory systeme
  • Due to the improvement in blood circulation, functioning of other organs in the body also improvese
  • As circulation improves, energy levels also increases
  • Nadi Suddhi pranayama can help with weight loss as it increases the rate of metabolisms
  • It helps calm the nervous systeme
  • Regular practice helps reduce stresss
  • It can improve mental healtht
  • Alternate Nostril breathing can help remove excess body heata
  • It can help improve appetitet
  • Alternate Nostril breathing can help reduce body odoro
  • This type of pranayama breathing is believed to strengthen the immune system and prevent illnessese


  • The effects of pranayama breathing on the organs are almost instantaneousu Therefore it is extremely important, to practice pranayama breathing exercises only under the supervision and guidance of a trained yoga instructoro
  • There should be no forced or strained breathing during the exercise, as this can prove harmful to the bodyd
  • If during the exercise, you feel your body shaking involuntarily or that your muscles have become tense, stop the exercise and breathe normallyl
  • If you suffer from high blood pressure, you should avoid Alternate Nostril breathingn
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