How to Practice

  • Sit on your mat with calm and composed mind-body in sukhasana or padmasana or ardha-padmasana or vajrasana, wherever you are comfortable
  • Rest your left hand comfortably on the lap
  • Indicatively close the right nostril with right thumb, and other fingers stretched towards the sky
  • Start with inhaling deeply through the left nostril
  • Gently close the left nostril with ring finger and exhale through the right nostril
  • The length of inhalation and exhalation should be equal
  • Inhale thorough the right nostril, close it with right thumb
  • Exhale through the left nostril
  • This completes one cycle of the Pranayam
  • Repeat the cycles for 5 mins to start with and build-up gradually to 20 mins.
  • You may start with keeping eyes open. As you become more comfortable with the technique, close your eyes and practice the same.
  • As you complete the cycles, continue sitting in a relaxed position with closed eyes and observe how calm & relaxed the mind as become.


  • It is the most powerful technique to calm the body and mind
  • Cures respiratory disorders such as asthma, nasal allergies and bronchitis
  • Cleanses nasal tracks and regulates flow of gases improving lung function
  • Creates a good balance between both the cerebral hemispheres of the brain
  • Purifies the nadis
  • Enhances self-healing by balancing sympathetic and para-sympathetic nervous system
  • Enhances the glow on the face
  • Stimulates digestive system resulting in light and lean body
  • Lowers anxiety and stress
  • Beneficial for growing children as it enhances their logical, rational, intuitive and reasoning skills.

Caution: Do not bend your head forward or apply too much pressure on the nostrils. Avoid practicing this asana when suffering from cold, fever and flu.