Nadi Shodana, often translated as Alternate Nostril Breathing, is a great all round pranayama to create balance in body and mind. Essentially, it clears the subtle energy channels known as Ida and Pingala, so that Prana can flow freely and evenly though both channels. Nadi Shodana can help you to feel calm, uplifted, clear and balanced.

If you have some experience of breath-work (‘pranayama’ in Sanskrit), you will find this technique simple and easy to follow, but if you are new to breath-work, it’s a good idea to go to a yoga class or practice with a yoga teacher first.

Method:
1) Establish a comfortable upright seat. If you are ok to sit on the floor, this could be kneeling or cross legged, sitting on a cushion or block. Otherwise, sit on a chair with your feet flat on the floor.
2) With your right hand make Vishnu mudra (see photo) and rest your left hand in your lap.
3) Take a full inhalation and a full exhalation through both nostrils.
4) Now block off the right nostril with the tip of your thumb and inhale slowly and deeply through the left.
5) Release the right nostril, block off the left nostril with the tip of your ring finger and exhale slowly through the right.
6) Inhale right.
7) Block off the right nostril and exhale through the left.
8) This completes one round. Continue for 5 – 12 rounds.
9) Sit for a few moments after you have finished, breathing naturally (or lie down for 5 minutes if you have time).
10) Namaste 🙂