News 10 Feb


Staying calm and balanced with alternate nostril breathing

10 Feb 2017 \\ Health Tips 2017

This is one of the most beneficial yogic breathing exercises. It is also called Anuloma Viloma or Nadi Shodhana which means “clearing the energy passages”.



  • Makes you feel calm, relieves stress
  • Balances the nervous system
  • Clears the nasal passages, supports the lungs and respiratory functions
  • Increases concentration and alertness
  • Normalizes metabolism


How to practice:


Version 1

  1. Seat comfortably, making sure your spine is straight. Relax your left hand on your lap.
  2. Using your right hand, rest the index and middle fingers in the center of the forehead. You can also fold your index and middle fingers down to the palm.
  3. Close your eyes and take a deep breath in and out through your nose.
  4. Close your right nostril with your right thumb. Inhale through the left nostril for a count of four.
  5. Release the right side while closing the left side, and exhale for a count of four.
  6. Complete the cycle by inhaling on the right side, close it with your thumb and open the left side, then exhale.
  7. Continue for eight to twelve cycles, or as long as you wish.
  8. When finished, sit quietly for a couple of minutes.


After you have practiced it for a while try advanced versions:


Version 2

Same steps as in version 1. In addition extend the exhalation to eight counts.


Version 3

Same steps as in version 1. In addition, between inhalation and exhalation, pinch both sides of the nose closed and retain the breath for four counts.


Version 4

Same steps as in version 3. In addition pause with empty lungs at the end of the exhalation, also for four counts.



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