{"id":9707,"date":"2026-11-10T20:14:41","date_gmt":"2026-11-10T20:14:41","guid":{"rendered":"https:\/\/yogamatsya.com\/?p=9707"},"modified":"2026-11-11T21:31:00","modified_gmt":"2026-11-11T21:31:00","slug":"alternate-nostril-breathing-nadi-shodhana","status":"publish","type":"post","link":"https:\/\/yogamatsya.com\/en\/alternate-nostril-breathing-nadi-shodhana\/","title":{"rendered":"Kumbhaka and Alternate Nostril Breathing \u2013 N\u0101\u1e0d\u012b \u015aodhana in Kundalini Yoga"},"content":{"rendered":"
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KUMBHAKA & N\u0100\u1e0c\u012a \u015aODHANA<\/h2>\n<\/div><\/div>\n<\/div>\n<\/div>\n\n
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Other pr\u0101\u1e47\u0101y\u0101mas offer specific beneficial effects, while N\u0101\u1e0di\u015bodhana offers all beneficial effects.<\/em><\/p>\n

\u2014 Yoga-rahasya (1)<\/p>\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n

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The breath between day and night<\/h2>\n<\/div><\/div>\n<\/div>\n<\/div>\n\n
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Alternate nostril breathing<\/strong> \u2013 in Sanskrit N\u0101\u1e0d\u012b \u015aodhana<\/em> or N\u0101\u1e0di\u015bodhana<\/em>, often also written Nadi Shodhana or called Anuloma Viloma \u2013 is regarded in the yogic tradition as the most important of all pr\u0101\u1e47\u0101y\u0101mas. To understand it, it is worth looking first at what happens between the breaths: kumbhaka<\/strong>, the retention of the breath.<\/p>\n

In this article you will find both \u2013 the philosophy of kumbhaka, the full yogic breath as preparation, and alternate nostril breathing with instructions. The channels involved are described in our article on n\u0101\u1e0d\u012bs and pr\u0101\u1e47as<\/a>.<\/p>\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n

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What is kumbhaka?<\/h2>\n<\/div><\/div>\n<\/div>\n<\/div>\n\n
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Kumbhaka<\/em> refers to the techniques of breath retention. Since the body is a mirror of the macrocosm, day and night, sunrise and sunset find their expression in the functions of the body. The flow of the breath represents the movement of energy in nature over the course of the day. The inhalation symbolises the rising of power in the morning, holding the breath is the dawn, and the exhalation corresponds to the flowing of power into the open sky of the night. The pause after the exhalation represents the sunrise in the early morning, and from there the cycle repeats once more.<\/p>\n

Since the hours before sunrise and after sunset are sacred, the time between the breaths is sacred too.<\/strong> These are the moments in which the breath is still and motionless \u2013 these times are called kumbhakas<\/em>.<\/p>\n

Some say that pr\u0101\u1e47\u0101y\u0101ma<\/em> only begins with proper kumbhaka<\/em>. In fact, the Ha\u1e6dha-yoga-prad\u012bpik\u0101<\/em> makes no distinction between pr\u0101\u1e47\u0101y\u0101ma<\/em> and kumbhaka<\/em>, since the one encompasses the other. This means that when the moments between the breaths are sufficiently lengthened and savoured, consciousness can be expanded.<\/p>\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n

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Why does kumbhaka awaken the su\u1e63umn\u0101?<\/h2>\n<\/div><\/div>\n<\/div>\n<\/div>\n\n
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I\u1e0d\u0101<\/em> and pi\u1e45gal\u0101<\/em> represent the currents of power related to night and day, and thus to the forces of exhalation and inhalation. Su\u1e63umn\u0101<\/em> is the channel in the centre and symbolises the energy between day and night, that is, sunrise and sunset. Su\u1e63umn\u0101<\/em> is awakened in kumbhaka<\/em>, since it represents the fire of the centre. Both, kumbhaka<\/em> and su\u1e63umn\u0101<\/em>, are one and the same.<\/strong><\/p>\n

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In the space outside the meru (sacred mountain \u2013 the spine), on the left and right, lie the n\u0101\u1e0d\u012bs of the moon and the sun. The n\u0101\u1e0d\u012b su\u1e63umn\u0101, whose nature is the threefold gu\u1e47as, lies in the middle. It has the form of moon, sun and fire.<\/em><\/p>\n

\u2014 \u1e62a\u1e6d-Cakra-Nir\u016bpa\u1e47a (1)<\/p>\n<\/blockquote>\n

The highest stage is the spontaneous suspension of the breath as the result of realisation, but not as the means to it. Pr\u0101\u1e47a<\/em> then flows into the su\u1e63umn\u0101<\/em>, whereby the breath comes to rest in the centre, as body and mind rest inwardly in the mystical state of sunrise and sunset.<\/p>\n

When the power of pr\u0101\u1e47\u0101y\u0101ma<\/em> has fully unfolded, inhalation and exhalation merge into yuj<\/em> \u2013 unity. That is the goal of yoga. That is kevalakumbhaka<\/em>.<\/p>\n

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When kevalakumbhaka without inhalation and exhalation has been mastered, there is nothing in the inner world that is unattainable for the yogi. Through this kumbhaka he can hold the breath as long as he wishes. Thus he gradually reaches the stage of R\u0101ja Yoga. Through this kumbhaka Ku\u1e47\u1e0dalin\u012b is awakened, and then the su\u1e63umn\u0101 is freed from all obstacles; but without Ha\u1e6dha Yoga there can be no R\u0101ja Yoga, and vice versa. Both should be practised until R\u0101ja Yoga is perfected.<\/em><\/p>\n

\u2014 Ha\u1e6dha-yoga-prad\u012bpik\u0101 (2:70\u201375)<\/p>\n<\/blockquote>\n

You will find the different forms of breath retention \u2013 antara<\/em>, b\u0101hya<\/em>, kevala<\/em> and sahita kumbhaka<\/em> \u2013 among the basic terms on our page Pr\u0101\u1e47\u0101y\u0101ma \u2013 the breath of life<\/a>.<\/p>\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n

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How to do the full yogic breath<\/span><\/h2>\n<\/div><\/div>\n<\/div>\n<\/div>\n\n
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Yogic breathing is deep and holotropic. Each breath gently fills the lungs to their utmost capacity. Inhalation and exhalation must be of equal length (samav\u1e5btti<\/em>). Allow yourself to enjoy each breath as if it were a delicious drink flowing gently into you. The air should fill the lungs completely from top to bottom. The belly expands and contracts, massaging the inner organs.<\/p>\n

When the maximum inhalation (p\u016braka<\/em>) is reached, become aware of the gap between the breaths \u2013 this place in the middle, beyond the breath, is full of power. Feel the pause after the inhalation (antara kumbhaka<\/em>). Then exhale gently (recaka<\/em>), let your belly glide inward and stretch towards the sky. When you reach the maximum exhalation, feel the silent emptiness of b\u0101hya kumbhaka<\/em>. Hold this stillness for a moment.<\/p>\n

Deep yogic breathing requires the full capacity of the lungs as well as concentration. If it seems difficult, make it more playful. The lungs must be able to open and close completely to unfold their full volume. This is achieved through three preparatory stages.<\/p>\n<\/div><\/div>\n<\/div>\n\n

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The three stages of the full breath<\/span><\/h2>\n<\/div><\/div>\n<\/div>\n<\/div>\n\n
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Stage one<\/strong> \u2013 Bring your hands to the sides of your belly, just above the hips, so that the thumbs point backwards and the fingers rest over the belly. Inhale deeply. Move the belly with the flow of the breath: inward on the exhalation and outward on the inhalation. Use the full capacity of your lungs.<\/p>\n

Stage two<\/strong> \u2013 Place your hands higher, so that your thumbs rest against the lower edge of the ribs and the fingers embrace the ribcage. Inhale deeply and open the chest. The elbows glide back and the hands outward. Expand your chest on the inhalation, opening the chin. Fill the lungs completely. Then exhale gently. During the exhalation, however, never close the chest further than until the fingers touch in front of the breastbone.<\/p>\n

Stage three<\/strong> \u2013 Interlace the hands behind the neck, elbows stretched out to the sides. Tilt the pelvis forward to open the chest. Inhale deeply and open the chest fully, drawing the elbows back so that the air flows up into the tips of the lungs. As you exhale, close the elbows in front of the face and relax the chest.<\/p>\n<\/div><\/div>\n<\/div>\n\n

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What is alternate nostril breathing (N\u0101\u1e0d\u012b \u015aodhana)?<\/h2>\n<\/div><\/div>\n<\/div>\n<\/div>\n\n
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N\u0101\u1e0di\u015bodhana<\/em> (purification of the energy channels) is the most important and most useful pr\u0101\u1e47\u0101y\u0101ma<\/em> of all.<\/strong> It purifies the mind and deepens the relationship with the flow of the breath itself. N\u0101\u1e0di\u015bodhana<\/em> is incredibly gentle and deep. With this practice you dive into your innermost being, the mind becomes still and inner beauty becomes tangible.<\/p>\n

The Yogarahasya<\/em> of N\u0101thamuni says that many positive effects can be achieved through this pr\u0101\u1e47\u0101y\u0101ma<\/em> alone. The Yoga-Y\u0101j\u00f1avalkya<\/em>, too, devotes an entire chapter exclusively to this practice.<\/p>\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n

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Alternate nostril breathing \u2013 instructions<\/span><\/h2>\n<\/div><\/div>\n<\/div>\n<\/div>\n\n
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N\u0101\u1e0di\u015bodhana<\/em> purifies the channels of the subtle body and makes you a worthy vessel for consciousness. Sit upright and relax your body. Extend one arm over your knee in chinmudr\u0101<\/em> with the palm facing up. Bring the other hand in front of your face.<\/p>\n

Place two fingers on the forehead and massage the third eye. Feel how you gently massage the skin of your forehead and enjoy this act of self-love.<\/p>\n

Place your thumb and ring finger on either side of the nose to regulate the airflow. Begin by inhaling through the left nostril. Imagine the air flowing from the nostril upward into the \u0101j\u00f1a-cakra<\/a>. Hold the air there for a brief moment. Then let it flow back down from the forehead and exhale through the right nostril. As soon as the air has left the body and you have reached the maximum exhalation, perform a gentle b\u0101hya kumbhaka<\/em> and hold the air out. Then inhale again through the right nostril, up to the forehead, hold, and exhale through the left nostril. This is one round.<\/strong><\/p>\n<\/div><\/div>\n<\/div>\n\n

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The nose \u2013 an image of the su\u1e63umn\u0101<\/span><\/h2>\n<\/div><\/div>\n<\/div>\n<\/div>\n\n
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The nose is an image of the central channel along the spine. The two nostrils are energetically connected with the two wings of the pelvis. The tip of the nose corresponds to the opening of the su\u1e63umn\u0101-n\u0101\u1e0di<\/em> in the m\u016bl\u0101dh\u0101ra-cakra<\/em>, and the bridge of the nose represents the flow up the spine to the \u0101j\u00f1a-cakra<\/em>. When you breathe from one nostril up to the forehead and back down the other side, you represent the flow of pr\u0101\u1e47a<\/em> from the pelvis along the spine to the forehead in microscopic form.<\/strong><\/p>\n

Gently perform a kumbhaka<\/em> at every turn of the breath. The length of the breath is not decisive at first, but inhalation and exhalation should be of equal length. Likewise, it does not matter how long you perform kumbhaka<\/em>, but it must be held evenly in antara<\/em> and b\u0101hya kumbhaka<\/em>. Engage m\u016blabandha<\/em><\/a> with every kumbhaka<\/em>. How deeply the pr\u0101\u1e47\u0101y\u0101ma<\/em> can penetrate and uplift you depends not on your effort or the complexity of the breathing ratio, but solely on your attention and love for the practice.<\/p>\n

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Having inhaled the air through the left nostril and filled the belly, he should meditate on the fire in the belly and its flames, while meditating on the seed syllable of fire, Ra\u1e43, established in the region of fire. Then he exhales slowly through the right nostril. He must then resolutely and wisely inhale through the right nostril and again exhale slowly through the left nostril. This should be practised six times daily in solitude at the three sandhis (morning, afternoon and evening) for three to four months or three to four years.<\/em><\/p>\n

\u2014 Yoga-Y\u0101j\u00f1avalkya (5:17\u201320)<\/p>\n<\/blockquote>\n<\/div><\/div>\n<\/div>\n\n

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Alternate nostril breathing in brief \u2013 and what to watch out for<\/h2>\n<\/div><\/div>\n<\/div>\n<\/div>\n\n
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Here are the steps once more at a glance for your daily practice:<\/p>\n

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  1. Sit upright and comfortably, one hand in chinmudr\u0101<\/em> on the knee.<\/li>\n
  2. Two fingers of the other hand on the forehead, thumb and ring finger at the sides of the nose.<\/li>\n
  3. Inhale left \u2013 up to the forehead \u2013 hold briefly.<\/li>\n
  4. Exhale right \u2013 hold briefly empty (b\u0101hya kumbhaka<\/em>).<\/li>\n
  5. Inhale right \u2013 hold \u2013 exhale left. That is one round.<\/li>\n
  6. Gently engage m\u016blabandha<\/em> with every retention. Inhalation and exhalation of equal length.<\/li>\n<\/ol>\n

    Start with a few minutes and without long pauses. The retention should feel effortless \u2013 if you become dizzy or tight, return to the natural breath. Longer breath retention is best learned with an experienced teacher; if you have cardiovascular problems or high blood pressure, or are pregnant, talk to your doctor first.<\/p>\n

    The best time for alternate nostril breathing is early morning. You can find more on practice times, sitting posture and mantra in pr\u0101\u1e47\u0101y\u0101ma on our page Pr\u0101\u1e47\u0101y\u0101ma \u2013 the breath of life<\/a>.<\/p>\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n

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    The series: Pr\u0101\u1e47\u0101y\u0101ma \u2013 the breath of life<\/span><\/h2>\n<\/div><\/div>\n<\/div>\n<\/div>\n\n
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    This article is part of our series Pr\u0101\u1e47\u0101y\u0101ma \u2013 the breath of life<\/a>. There you will find the foundations \u2013 what pr\u0101\u1e47\u0101y\u0101ma means, how to sit, when and how long to practise \u2013 and an overview of all breathing techniques:<\/p>\n