Indian yoga is not merely a physical discipline; it is a systematic science of harmonizing body, mind, and consciousness. Ancient yogic texts such as the Hatha Yoga Pradipika and Gheranda Samhita describe Pranayama as the bridge between the external practices of asana and the internal practices of dharana and dhyana.
Among all pranayama techniques, Nadi Shodhana Pranayama (also known as Anulom Vilom in its simpler form) is regarded as a foundational and purificatory practice. The term is derived from Sanskrit:
Nadi – subtle energy channels
Shodhana – purificationThus, Nadi Shodhana literally means purification of the energy pathways, enabling prana (life force) to flow freely and evenly.
Yogic Concept Behind Nadi Shodhana
According to yogic physiology, the human system contains 72,000 nadis, of which three are primary:
Ida Nadi – lunar, cooling, mental, left nostril
Pingala Nadi – solar, heating, dynamic, right nostrilSushumna Nadi – central channel of spiritual awakening
Most mental disturbances arise due to imbalance between Ida and Pingala. Nadi Shodhana restores equilibrium, preparing the practitioner for higher yogic states.
Process: How to Practice Nadi Shodhana Pranayama
Posture
Sit in Padmasana, Sukhasana, or any comfortable meditative posture. Keep the spine erect, shoulders relaxed, and eyes gently closed.
Hand Position (Vishnu Mudra)
Fold index and middle fingers of the right hand
Thumb closes the right nostrilRing and little fingers close the left nostril
Basic Method (Without Retention)
Close the right nostril, inhale slowly through the left
Close the left nostril, exhale through the right
Inhale through the right
Close the right nostril, exhale through the left
This completes one round.
Breathing Ratio (Recommended)
Beginners: 1:1 (inhale 4, exhale 4)
Regular practitioners: 1:2 (inhale 4, exhale 8)
Duration
Start with 5–7 minutes and gradually extend to 15–20 minutes.
Benefits of Nadi Shodhana Pranayama
1. Nervous System Regulation
Balances sympathetic and parasympathetic activity, reducing stress, anxiety, and restlessness.
2. Mental Clarity and Focus
Calms fluctuations of the mind (chitta vritti nirodha), improving concentration and decision-making.
3. Emotional Stability
Regular practice reduces irritability, mood swings, and emotional reactivity.
4. Respiratory Efficiency
Improves lung capacity, oxygen exchange, and breathing rhythm.
5. Cardiovascular Support
Helps normalize heart rate and blood pressure by activating the relaxation response.
6. Hormonal Balance
Indirectly supports endocrine harmony through hypothalamic regulation.
7. Preparation for Meditation
Classical texts emphasize Nadi Shodhana as a gateway pranayama, making meditation deeper and more effortless.
Precautions and Yogic Discipline
Practice on an empty stomach
Breathing must remain slow, smooth, and strain-freeAvoid forceful inhalation or breath retention
If dizziness occurs, stop and return to natural breathing
Conclusion
Nadi Shodhana Pranayama is a timeless Indian yogic technique that integrates ancient wisdom with practical daily living. In an age of mental overload and emotional imbalance, this simple yet profound practice offers a direct path to inner harmony, physiological balance, and mental stillness. When practiced consistently with awareness, it becomes not just a breathing exercise, but a discipline of self-regulation and inner refinement.
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