29/06/2026
B.K.S. Iyengar, in Light on Pranayama, describes Nadi Shodhana as "complex and refined...It is the ultimate in sensitive self-observation and control. When refined to its subtlest level it takes one to the innermost self”
It is not a practice to rush. It is a practice that teaches us to listen.
The first time I practised Nadi Shodhana, I was genuinely astounded. Within a short time my mind became quiet in a way I had never known before, as if I had stepped through a doorway into a different inner landscape. I remember feeling calm, clear and deeply settled.
That is the quiet power of Nadi Shodhana pranayama. By gently guiding the breath through alternate nostrils with the fingers, the breath, nervous system and attention begin to follow one steady rhythm.
In Iyengar yoga, Nadi Shodhana is taught step by step, usually after the student has gained experience in Ujjayi and Viloma, so the breath has already begun to develop steadiness and sensitivity.
When I first began, I tried far too hard and pressed the nostril too firmly. The lesson was to soften: a lighter touch, a quieter breath, less force, more listening.
A balance of two currents
In the yogic tradition, the right nostril is associated with Pingala, a heating and stimulating current. The left nostril is associated with Ida, a cooling and quietening current. Nadi Shodhana helps bring these two currents into balance, drawing awareness towards Sushumna, the central channel associated with clarity and meditation.
As the breath becomes even, the face softens, the senses turn inward, and the mind begins to settle.
How to begin
Sit tall with the chest lifted. Fold the index and middle fingers of the right hand into the palm.
Fold thumb, ring finger and little finger in , joining middle of the thumb with middle of ring & little finger
Rest the thumb beside the right nostril, and the ring and little fingers beside the left nostril just under the nasal septum with the wrist centrally placed.
Keep the throat soft, the chest open and the face relaxed.
Stage 1 Begin by narrowing both nostrils slightly and breathing slowly through both nostrils. Let the breath be full, quiet and unforced
Repeat for 5 mins. Lie then in Savasana.
Stage 2 Begin to breath in and out through alternating nostrils:
Close the left nostril and exhale through the right.
Inhale through the right.
Close the right nostril and pause briefly.
Exhale through the left.
Inhale through the left.
Pause briefly.
Exhale through the right.
This completes one round.
Begin with about five rounds, then return to normal breathing. Over time, the number of rounds may gradually increase. End with an inhalation through the right nostril
Keep the touch of the fingers light. Do not strain or force the breath. Finish quietly and allow yourself to rest in Savasana.
Nadi Shodhana is best learnt slowly and methodically with a qualified Iyengar yoga teacher, especially as the practice becomes more refined.
Start with the breath.
Let the mind follow the breath.
And allow the breath to lead you inward.
Nadi Shodhana may be practised in the early morning and at night. At night, practice gently and without strain. At night it should be calming, not forceful. Its quiet, alternate flow through the nostrils can help balance Ida and Pingala, steady the breath, and prepare the mind for sleep.
