The 12 Days of Yoga

Day 10 - Balanced Breath

If you want to conquer the anxiety of life, live in the moment, live in the breath.
— Amit Ray

Have you ever noticed how interconnected the mind, the body and the breath are? For example, if you're feeling stressed, the body tenses and the breath becomes rapid and shallow. Or if your body is relaxed, the breath deepens, the mind is calmer.

This session introduces the breathing technique of nadi shodhana or ‘alternate nostril breathing’. In yoga, this technique is thought to purify two major energy channels, and by doing so, it calms the mind, and balances the autonomic nervous system and the hemispheres of the brain.

Alternate nostril breathing is performed from a seated position so choose a position that is comfortable for you.

Caution: See the Hand Positions and Poses, Modifications, and Alternatives document, if you are new to yoga or have the following conditions:
  • Sinus problems or blocked nostrils
  • Arthritis in the hands
  • Back problems
  • Knee or hip problems, or both

The session

Transcript (PDF 0.6MB)
Audio file (MP3 3.3MB)

Hand positions and recommended poses

  • Hand positions:
    • Hand used to manage nostril flow
    • Resting hand
  • Seated positions:
    • Seated in chair
    • Cross-legged seated pose
    • Kneeling

Hand Positions and Poses, Modifications and Alternatives (PDF 1.1MB)

Download session

The following compressed file contains all the files related to Day 10.

Day 10 - Balanced Breath files (ZIP 4.7MB)