Alternate Nostril Breathing
1969
Alternate Nostril Breathing is a fundamental practice in Kundalini Yoga and Hatha Yoga. It is a powerful tool for cultivating emotional balance, gaining new perspectives, and promoting calmness.
Times of Practice:
- Short Practice (3 minutes): Ideal when incorporated into a larger yoga set.
- Medium Practice (10 minutes): A good starting point for a standalone practice.
- Deep Meditation (15 minutes): Promotes a deeper meditative experience.
- Advanced Practice (22-31 minutes): Trains the mind to utilize the created state and cleanses the body and nervous system from the effects of shock and stress.
Posture & Mudra:
Sit in Easy Pose (Sukhasana) with a light Neck Lock (Jalandhara Bandha). Cover the opening of your right nostril with your thumb, and use your right pinky finger (or index finger) to close the left nostril.
Movement & Breath:
- Close your right nostril with your thumb.
- Inhale deeply and smoothly through your left nostril.
- Once your inhale is complete, close your left nostril with your pinky finger (or index finger).
- Exhale slowly and smoothly through your right nostril.
- Continue this cycle of breath.
Mantra (Optional):
You can silently recite the Bij Mantra “SAT NAM” to enhance concentration. Inhale on “SAT,” exhale on “NAM.”
Eyes/Drishti:
Close your eyes and gently direct your gaze upwards, focusing at the Third Eye Point (Ajna Chakra).
Duration:
Practice for 3 – 31 minutes
Ending:
- Inhale deeply.
- Exhale completely. Hold your breath out and apply Root Lock (Mula Bandha).
- Relax completely.
Access Level
Public
Lineage
Kundalini
Does this practice have mantras?
No
What is the time range for this practice?
11 Minutes or Less
12-31 Minutes
Teacher
Yogi Bhajan