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Nadi Shodhana

Intermediate

Alternate nostril with retention · about 8 minutes

🔒 Premium practice
How to sit

As Anulom Vilom, but with a gentle retention after each inhale. Build the hold gradually over weeks.

Keep in mind

The retention should feel like a pause, not a struggle. Master Anulom Vilom first.

Avoid if: Pregnancy, uncontrolled high blood pressure, heart conditions, or glaucoma — practise without the hold instead (as in Anulom Vilom). Blocked nose or active sinus infection.
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