Nadis are channels through which prana flows. There are 72,000 nadis in the human body. The movement of prana through these channels determines physical, mental, and other levels of functioning. Improper or obstructed flow of energy can become the cause of serious illness. The Sanskrit word śuddha means “pure”; therefore, Nadi-Shodhana Pranayama is a breathing practice that purifies the nadis. It is one of the most powerful and essential practices of yoga, capable of balancing and harmonizing all processes within our bodies. Nadi-Shodhana can even lead us toward the Highest.
Technique of Practice:
1. Pose: Assume a comfortable seated position that allows you to maintain an upright and straight back (Padmasana, Siddhasana, Sukhasana, or another comfortable position of the body in which there is a straight spine).
2. Exhale and close the right nostril with the thumb of the right hand.
3. Inhale through the left nostril while the right nostril remains closed.
4. At the end of the inhalation, close the left nostril with the ring finger and little finger, open the right nostril, and exhale through it.
5. After completing the exhalation, inhale through the right nostril while the left nostril remains closed.
6. At the end of the inhalation, close the right nostril with the thumb, open the left nostril, and exhale through it.
The right nostril is connected with Pingala (the solar channel), and the left nostril with Ida (the lunar channel). By alternating inhalation and exhalation through the right and left nostrils, we regulate the flows of hot and cool energies. In this way, we bring not only Ida and Pingala into balance, but also all 72,000 nadis governed by these two principal channels.
During the practice, one may visualize the flow of prana—solar (hot) and lunar (cool) energy—entering through the right or left nostril, descending along the corresponding side of the spine, passing through the Muladhara chakra (at the coccyx), and then ascending through the opposite channel to exit through the other nostril during exhalation.
While practicing Nadi-Shodhana Pranayama, inhalation and exhalation should be approximately equal in length. Pauses after inhalation or exhalation should remain natural. These pauses may include breath retention if bandhas are applied, or the breath may flow seamlessly from inhale to exhale and back again—depending on the intention of the practice.
There are many variations of Nadi Shodhana: combined with Kapalabhati or Bhastrika, performed in segmented inhalations, with breath retentions after inhalation or exhalation, and so on. Through practice, you will come to understand what, when, and how it is appropriate for you to practice. Alternatively, follow the guidance and instructions of your Guru or teacher.
Nadi Shodhana can purify our being on all levels and open the Sushumna.