Nadishodhana Kriya


Nadishodhana Kriya is a very important Pranayama. Human body consists of thousands of pranic channels called nadis. This kriya cleanses all the 72000 nadis and awakens the sleeping Kundalini. It has balancing effect on the left and right hemisphere of brain.


  • Sit in any meditative posture with spinal column and head erect
  • Slowly exhale all the air from your lungs
  • With the thumb of your right hand close your right nostril
  • Start inhaling slowly from the left nostril. As you are inhaling mentally count "Om" four times
  • At the end of inhalation close the left nostril with the ring finger and hold the breath inside count "Om" thrice.
  • As you are counting, focus your awareness on Mooladhara chakra
  • Slowly open the right nostril by releasing the thumb
  • Slowly exhale counting "Om" mentally for eight times
  • Now start inhaling slowly from right nostril and count "Om" four times
  • Once inhalation is complete close the right nostril by the thumb again
  • Hold the breath counting "Om" three times
  • Release the ring finger and exhale slowly from left nostril counting "Om" eight times

Note that the above technique uses inhalation and exhalation in the ratio of 1 : 2 Oms and not seconds. Initially do not retain breath at all. Just practice inhalation and exhalation. Once you establish a rhythm in inhalation and exhalation introduce a brief retention.

Beginners should do this kriya for 5 minutes gradually increasing the time. If any sign of discomfort is noticed immediately discontinue the practice and take rest.

Signs of correct practice

  • Entire pranic body is cleansed
  • You feel light and fresh throughout the day
  • Texture and color of the skin improves
  • Skin becomes soft
  • You find yourself controlling emotions more easily
  • Diseases start vanishing from the body
  • Mind remains steady and calm

Signs of erroneous practice

  • Pressure is felt on ears, eyes, heart and lungs
  • Dizziness during and after the practice
  • Feeling of discomfort during breath retention
  • Bending spine during exhalation
  • Raising chest too much during inhalation
  • Lack of synchronization and harmony in breathing

Scriptural references

The above technique is mentioned directly or indirectly in the following Yogic texts:

  • Hatha Yoga Pradipika
  • Gheranda Samhita
  • Shiva Samhita
  • Yoga Chudamani Upanishad

Bipin Joshi is an independent software consultant, trainer, author, yoga mentor, and meditation teacher with over 24 years of experience in classical form of Yoga. He is an internationally published author and has authored or co-authored more than twelve books on .NET technologies. He has been awarded as a Most Valuable Professional by Microsoft. He has also written a few Marathi books including Devachya Davya Hati and Natha Sankentincha Danshu. Having embraced the Yoga way of life he also teaches Ajapa Yoga to selected individuals.

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Posted On : 04 January 2007

Tags : Hatha Yoga Kundalini Chakras Kriya Yoga Pranayama Courses

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