Nadi Shodhana (Anulom Vilom)
Alternate-Nostril Breathing · నాడీ శోధన (అనులోమ విలోమ)
🧍 Interactive 3D model and video lesson
Turn the model, watch it in slow motion, see the common mistake, and play a narrated 3D video lesson you can download.
Beginner Pranayama · ప్రాణాయామం
⏱ Hold / repeat: 5–10 rounds · 👧 not for children · 👵 senior-friendly
How to do it
- Sit tall; right thumb closes the right nostril.
- Breathe in through the left nostril.
- Close the left with the ring finger, release the thumb, breathe out through the right.
- Breathe in through the right, switch, breathe out through the left: one round.
🌬️ Breathing: Slow and even; beginners do not hold the breath.
✅ Benefits
- Calming and balancing
- Improves concentration
❌ Common mistakes
- Pressing the nose hard
- Holding the breath as a beginner
⚠️ Avoid it, or take care, if
- Blocked nose: use belly breathing
🪑 Easier versions
- Fewer rounds
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
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Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
