Linking to the Infinite

February 16, 1976

This meditation engages both the left and right hemispheres of the brain, enhancing mental clarity. Its impact can vary based on which nostril is currently dominant, so it’s essential to take time to rest and rebalance afterward. 

The sages who created Kundalini Yoga refined this practice over many years, passing down teachings only after achieving mastery, often inscribing them on bamboo once they were fully understood. It is suggested to develop your own relationship with it slowly over time and without attachment. 

Illustration of Susan practicing alternate nostril breathing (Nadi Sodana)

Posture & Mudra: 

Sit in Easy Pose (Sukhasana) with your spine straight and Neck Lock applied.

Mantra: 

“ONG”

Movement & Breath:

  • Left Nostril: Close your right nostril off with your finger and inhale through your left nostril. As you exhale, chant “ONG” in a prolonged manner, allowing the sound to resonate from your left nostril. Your entire exhalation should consist of one recitation of “ONG,” lasting about 15-20 seconds. Keep your mouth open, but allow the sound to come out only from your left nostril. 
  • Right Nostril: Switch sides by closing your left nostril. Inhale through your right nostril and chant “ONG” as you exhale, so that the sound emerges from your right nostril. Again keep your mouth open, but produce the sound only through the right nostril.
  • Continue to alternate sides and chant in this way.

Important: 

Make sure that no breath escapes through your mouth. The breath should vibrate against the back of your upper palate. If you do this chanting correctly, you might feel the urge to sneeze—don’t hold it back. If you need to blow your nose, take a moment to do so, even if it interrupts your chanting. Avoid this meditation if your sinuses are congested.

Eyes/Drishti:

Closed.

Duration: 

Start by practicing for 3 minutes on each side, then gradually extend your time to a full 11 minutes on each side.

Ending:

It is required that you rest afterward. Rest for at least the same amount of time that you meditated. Do not immediately resume normal activity.