Practice:
Concentrate for 3-5 minutes on your normal breath. Sit comfortably, spine upright, then raise the right hand to Pranayama Mudra. >Close the right nostril with the thumb and inhale through the left nostril slightly deeper than normal. >Open the right nostril, at the same time closing the left nostril with the ring finger. Exhale slowly and gently through the right nostril. >Perform 20 rounds of this alternate nostril breathing. >Return the hand to the knee and concentrate for 2-3 minutes on the normal breath. >Again raise the right hand to Pranayama Mudra. >Close the left nostril with the right ring finger and inhale deeply through the right nostril. >Open the left nostril, at the same time closing the right nostril with the thumb. Slowly exhale through the left. >Perform 20 rounds of this alternate nostril breathing. >Return the hand to the knee and concentrate for 3-5 minutes on the normal breath.

Benefits:
Nadi Shodhana purifies the blood and respiratory system. The deeper breathing enriches the blood with oxygen. This Pranayama strengthens the respiratory system and balances the nervous system. It helps to relieve nervousness and headaches.