Satyori — Nadi Shodhana Pranayama Quick Card
Pranayama Quick Card
Nadi Shodhana
Nadi Shodhana Pranayama · Nadi means 'channel' or 'flow'; Shodhana means 'purification' or 'cleansing' — the purification of the subtle energy channels
About
Nadi Shodhana is one of the most important and widely practiced pranayama techniques in the yogic tradition, regarded as the foundation of all breath-based purification practices. The technique involves alternating the breath between the left and right nostrils using a specific hand position (mrigi mudra), creating a rhythmic pattern that systematically cleanses the ida and pingala nadis — the two primary energy channels that wind around the sushumna, the central channel of the spine.
How to Practice
Sit in a comfortable, stable posture — Padmasana, Siddhasana, or Sukhasana — with the spine erect and the shoulders relaxed. Bring the right hand into Mrigi Mudra by folding the index and middle fingers toward the palm, leaving the thumb, ring finger, and little finger extended. The left hand rests on the left knee in Jnana Mudra or simply palm-down.
Benefits
Nadi Shodhana produces profound effects on both the gross and subtle bodies. Physiologically, it regulates blood pressure, lowers resting heart rate, and reduces levels of cortisol and other stress hormones.
Contraindications
Nadi Shodhana is one of the safest pranayama techniques and has very few contraindications. Individuals with severe nasal congestion or deviated septum may find it difficult to breathe through one nostril and should not force the breath — practice with whichever nostril is open, or defer until congestion clears.
Dosha Effect
Nadi Shodhana is tridoshic — it balances all three doshas when practiced with appropriate ratios. For Vata imbalance, the steady rhythm and grounding quality of the practice calm nervous system agitation, reduce anxiety, and stabilize erratic prana.
Classical Source
Described extensively in the Hatha Yoga Pradipika (15th century) by Svatmarama as the first and most important pranayama. Also detailed in the Gheranda Samhita, the Shiva Samhita, and referenced in Patanjali's Yoga Sutras (2.49-53) within the broader discussion of pranayama.
Dinacharya Guide
Nadi Shodhana is one piece of a complete daily practice. The Dinacharya Guide gives you the full rhythm — ideal wake time, pranayama sequence, meals, movement, and evening practices matched to your dosha.