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Nadi Shodhana (Alternate Nostril Breathing) for Mothers


Nadi Shodhana, also known as alternate nostril breathing, is a quick and effective technique for mothers (or anyone else) to use any time to feel more balanced and calm.


By isolating one nostril at a time to inhale and exhale, this breath practice is used to create harmony between the right and left sides of the brain and the masculine and feminine energies in the body as well as to promote relaxation.


It's also safe for both pregnancy and postpartum.


To follow along with the class on YouTube, click here or follow the steps below.


  1. Find a comfortable seat, lengthening through the spine, drop the shoulders down away from ears.

  2. Get the right or left hand ready to assistance in the practice by bring the fingers in towards the palm then extending the thumb and either the pink or the ring finger depending on what feels most comfortable for you. Then extended fingers will be used to cover one nostril at a time.

  3. To begin, cover the right nostril and inhale through the left nostril.

  4. Holding the inhale, release the right nostril and cover the left nostril then exhale through the right nostril.

  5. Inhale through the right nostril.

  6. Hold the inhale and release the left nostril to switch and cover the right nostril and exhale through the left nostril.

  7. Repeat steps 3 - 6 for a few rounds.

  8. Release the hand to inhale and exhale fully through both nostrils for a few breaths.


I hope you are feeling great after this short mindful practice and ready to tackle anything that the rest of your day of parenting brings your way.

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