Alignment, Breath & Drishti Cues for Alternate Nostril Breath
Alternate Nostril Breath (Nadi Shodhana) belongs to the Pranayama posture family and engages the Full Body at an intensity of approximately 1.3 METs. Breathing through one nostril at a time in a fixed cycle. The most widely prescribed balancing pranayama and the safest to self-practise.
- Breath Rhythm: Maintain Alternating nostrils throughout the 300-second hold so nervous system tone remains steady.
- Visual Focal Point (Drishti): Direct the gaze toward Eyes closed to quiet peripheral distraction and stabilize balance.
- Primary Anatomical Focus: Concentrates mechanical load and mobility across Full Body.
- Minimum Recommended Age: 6 years (72 months).
Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)
In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:
- Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
- Pitta Effect: Pacifies (-1) — keep the jaw, temples, and abdomen soft when holding for 300 seconds.
- Kapha Effect: Neutral (0) — link into dynamic flows or longer holds when seeking metabolic stimulation.
Contraindications & Safety Precautions
- Nasal congestion
