Nadi Shodhan Kriya

Purifies the pathway for prana so that prana can flow freely throughout the body. One needs to practice this on an empty stomach.

Hand Position
Use right hand – We always use right hand during pranayama practice

Assume Pranav Mudra i.e. your right index and right middle fingers are folded touching the palm whereas right thumb, right ring and right little fingers are straight.


Step 1: Assume a comfortable sitting position.

Step 2: Softly block your right nostril with your right thumb; slowly and deeply inhale from your left nostril, block your left nostril on completing inhalation with your right ring and little finger, release your right nostril by removing your right thumb  and exhale from your right nostril.

Step 3: Inhale from your right nostril, block right nostril again with the right thumb, release left nostril and exhale slowly from your left nostril. This is one cycle.


  • The ratio of exhalation has to be double the inhalation. If your inhalation is 3 counts, exhalation should be 6 counts.
  • However, one needs to slowly move into doubling their exhalation. No forceful action is recommended during this process.  To begin with, it would be a good idea to start with equal count of inhalation and exhalation and then gradually build on that.


  • Nadi Shodhan Kriya cleanses the nadis and provides a flawless passage to the prana. It can be practiced by everyone. Nadi Shodhan Kriya is a primary requisite to graduate onto advanced levels of pranayama.
  • Calms brain nerves: Just a few cycles of Nadi Shodhan Kriya calms down your breath and thereby your mind. As a result stress, anxiety, depression, inferiority complex can be brought under control.
  • Head Ache: You can feel your headache dissipating with regular practice of Nadi Sodhan Kriya.
  • High Blood Pressure: Brings your high blood pressure under control and helps you balance it at the optimal level.
  • Cleanses Nasal Passage: It works on removing congestion and blockages from the nasal passage and makes breathing smoother.


  • Avoid in case of completely blocked nostrils