The beginning of Nadi Shodhana pranayama

Choose a seated position like Padmasana or any asana that you feel comfortable with, like Sukhasana. You can also use a pillow or blanket to support your spine, just allow the spine to stretch so that your back, neck and head are erect throughout the practice. Gently close your eyes.

1. Start with a full and deep inhalation, followed by a slow, smooth exhalation.

2. Fold the tips of your index and middle fingers inward until they touch your palm at the base of your right thumb. You will alternately use your right thumb to close your right nostril and your ring finger along with your small finger to close your left nostril.

3. Use your right thumb to close the right nostril, keeping the right nostril closed, inhale through the left nostril, then use the ring finger and the small finger of the right hand to close the left nostril and exhale gently through the right nostril.

4. Inhale through the right nostril, use your right thumb to close the right nostril and exhale through the left nostril.

5. inhale again through the left nostril, keeping the right nostril closed,

6. Then close the left nostril again and exhale through the right nostril.
This makes a cycle of the pranayama

This completes one round of nadi shodhana. The same pattern will continue in each round of nadi shodhana, inhale through the left nostril, exhale through the right nostril, inhale through the right nostril, exhale through the left nostril.
You can start with 10 cycles and gradualy increase the rounds.


After we have mastered this initial phase of pranayama there are other techniques to be added, that I will explain in another post, what matters now is to master this technique exposed.
OM TAT SAT