Anna

Malmö, Sweden

Rashmi

PA, USA

Chad Thomack

Milwaukee, WI, USA

You will practice Nadi Shodhana, alternate nostril breathing, to harmonize your body's energies and create a sense of balance.

Spirituality

Breathing Meditation

Health & Happiness

Grounded

Yoga

Concentration

English

Relax into a state of pure harmony and balance with this simple pranayama practice intended to cleanse the major energy channels of your body. Balance your yin and yang energy by alternating nostrils with each breath in this straightforward but deeply soothing breathwork technique for balance and calm. 

Balancing Pranayama: Nadi Shodhana Alternate Nostril Breath

 Hello and welcome. My name is Leah Sugarman and this will be a brief pranayama practice called Nadi Shodhana, which translates to channel cleansing breath, but this is often referred to as alternate nostril breathing. This practice is intended to create balance between the opposing energies of the body, ultimately to create some harmony between the yin and the yang energies within us. So come to find a comfortable seated position. You may wish to sit in a chair or on a couch or on the floor. Just find a place where you can relax your body, but also create length through your spine. Soften the weight of your sit bones toward the floor and stretch the crown of your head up toward the sky. Relax the weight of your shoulders and the weight of your hips. And if it feels appropriate, close your eyes and draw your awareness inside. Relax your left arm into any comfortable position and lift your right arm to draw your hand just in front of your face. Gently release your thumb onto your right nostril. Release your index and middle fingers. Release your thumb onto your right nostril. Release your index and middle finger to your third eye center, the space between your eyebrows. And softly relax your ring finger over your left nostril. Take a moment to just breathe naturally and focus your awareness on your breath. On your next inhale, press down against your thumb and close off your right nostril and breathe in deeply through your left nostril. Press into your ring finger, close off your left nostril and release your thumb to exhale through your right nostril. Inhale through your right nostril, press into your thumb, release your ring finger and exhale through your left nostril. Inhale through your left nostril, release your ring finger and exhale through your left nostril. Inhale through your left nostril, release your ring finger and exhale through your left nostril. Inhale through your left side, press into your ring finger, release your thumb and exhale through your right side. Inhale through the right side, exhale through the left. Inhale left, exhale right. Inhale right, exhale left. Inhale left, exhale right. Inhale left, exhale right. Continue breathing in this way as you follow your own rhythm, alternating nostrils with each breath. Tune in with the calming nature of this practice and the inherent balance that it creates. Take one more full round of breath and be sure to finish with an exhale out your left nostril to come back full circle from where you began. Once you've finished, relax your right arm down and restore your natural breath. Take notice of any changes that this practice may have created, either in your body or in your mind. Take notice of any changes that this practice may have created, either in your body, your breath or your mind. Keep this calming, balanced energy with you as you continue on with your day. Thank you for sharing your practice.