Tiffany Wood Yoga

Stress Calming Breath Practice

Hand Mudra

Nadi Shodhana/ the alternate nostril breath is one of the most versatile breath practices. Its what I call adaptagenic; meaning it will calm you down if you feel crazy or perk you up if you feel sluggish. Its simple, yet the Vishnu Mudra (pictured) might take a little getting used to!

Nadi Shodhana before bed will calm you and help you fall asleep quicker. Practice it in the morning to get your energy moving calmly and fluidly. Do it anytime during the day to combat stress.

Nadi Shodhana Instructions:

1. Use Vishnu Mudra to alternately open and close the right and left nostrils. The tip of the thumb just above the right nostril. The tips of ring and little fingers just above the left nostril. The refinement of the placement is on the cartilage of the nose and not on the nostrils. 


2. Begin with 5 slow and soft Ujjayi breaths

3. When you feel present, block the left and EXHALE right

4. Keep the block on the left and INHALE right

5. Block the right and exhale left.

6. Inhale left

7. Block the left, exhale right

8. Repeat the cycle 9-18 times with the final exhale through the right nostril

9. Ujjayi breath through both sides for several breaths and observe the balance you feel inside.

The side you start inhaling with (the right) is the more exhilarating side, so if practicing this in the day start with blocking the left nostril and inhaling through the right (as described above). The right side is the sun channel and when the sun energy is more dominant we tend to be more active, outgoing and physical.

If practicing this at night start with blocking your right nostril and inhaling through the left. The left side is the moon channel and when the moon energy is more dominant we are more receptive, introverted and cerebral.

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