How to Do Alternate Nostril Breathing in Yoga

Alternate nostril breathing is a breath purification technique in Hatha yoga. It balances serotonin, the brain chemical that regulates pleasure and contributes to equilibrium between the left and right hemispheres of the brain. A relatively simple stress-relieving asana, it can be performed at your desk at work if you are experiencing a hard day. This exercise may seem confusing at first, but will become second nature with practice.

Difficulty: Moderately Easy

Instructions

1. Sit cross-legged on the floor, preferably in a full lotus position. Lift up your right hand. Curl your pointer and middle finger into your palm.

2. Hold the right nostril closed with the right thumb. Inhale through the left nostril for four seconds.

3. Pinch your left nostril closed with your ring finger and little finger. Take your thumb away from your right nostril and exhale through the right nostril. Hold this for eight seconds.

4. Inhale slowly through the right nostril for four seconds. Pinch the right nostril closed with your right thumb. Exhale through the left nostril for eight seconds.

5. Repeat the steps above until you can do seven repetitions easily. Remember to breath deeply and quietly. Count the hold times rhythmically, in beats, to increase the meditative nature of this exercise.

Tips & Warnings

• Do not perform alternate nostril breathing if you have a cold.

Resources

• Alternate Nostril Breathing Tip Sheet is available here.
• Purchase yoga books and videos at Amazon.
• Find everything you need to know at Yoga.com
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