Nadi Defined

Short Definition

The Sanskrit word nadi comes from the root nad, meaning "to flow" or "motion." In yoga philosophy, nadis are the subtle channels through which prana (vital energy) circulates. They're not physical structures you can see on an anatomy chart — they belong to the subtle body, the energetic layer of your existence that yoga works with alongside the physical.

Ancient texts describe 72,000 nadis threading through the subtle body, though the number is more metaphorical than literal. It simply means: energy flows everywhere.

The Three Principal Nadis

While thousands of nadis weave through the subtle body, three matter most in yoga practice:

Ida — The Lunar Channel

Ida begins at the base of the spine and winds upward, ending at the left nostril. Associated with the moon, it carries cooling, calming, feminine energy. When ida is dominant, you may feel introspective, relaxed, and mentally active. In Hatha Yoga, ida represents the "tha" — the moon.

Pingala — The Solar Channel

Pingala mirrors ida on the right side, beginning at the base of the spine and ending at the right nostril. Associated with the sun, it carries warming, activating, masculine energy. When pingala is dominant, you may feel energized, action-oriented, and physically vital. Pingala represents the "ha" — the sun — in Hatha Yoga.

Sushumna — The Central Channel

Sushumna runs straight up the center of the spine, from the base to the crown of the head. This is the most important nadi in yoga, the channel through which spiritual awakening is said to rise. When ida and pingala are balanced, energy can flow freely through sushumna — and this is the aim of many yogic practices.

How Nadis Relate to Practice

You don't need to visualize nadis to benefit from yoga — but understanding them illuminates why certain practices work:

• Pranayama — Breathwork directly influences the nadis. Nadi Shodhana (alternate nostril breathing) balances ida and pingala by breathing through each nostril in turn.
• Asana — Physical postures remove blockages in the nadis, allowing prana to flow more freely. Twists, in particular, are said to wring out stagnant energy.
• Bandhas — Energy locks direct prana into the sushumna channel, intensifying the flow of vital energy.
• Meditation — Deep concentration practices encourage energy to rise through sushumna, moving toward higher states of awareness.

Nadi Shodhana: Balancing the Channels

The most direct practice for working with nadis is Nadi Shodhana — "channel purification" — also called alternate nostril breathing. Here's a simple version:

1. Sit comfortably with your spine tall.
2. Use your right thumb to gently close your right nostril.
3. Inhale slowly through your left nostril.
4. Close your left nostril with your ring finger, release your thumb.
5. Exhale slowly through your right nostril.
6. Inhale through your right nostril.
7. Close right, release left, exhale left.
8. This completes one round. Continue for 5-10 rounds.

The practice feels simple, but its effects are profound — calming the nervous system, balancing the hemispheres of the brain, and creating the conditions for deeper practice.

Signs of Balanced Nadis

When energy flows freely through the nadis, practitioners often report:

• Mental clarity — Less mental chatter, more focused thought
• Emotional equilibrium — Neither too activated nor too sluggish
• Physical vitality — Steady energy throughout the day
• Breath awareness — Natural, effortless breathing
• Readiness for meditation — The mind settles more easily into stillness

Nadis and the Chakras

The three principal nadis intersect at several points along the spine — these intersections correspond to the chakras, the energy centers of the subtle body. When prana flows freely through the nadis, the chakras are said to function optimally. When nadis are blocked, energy stagnates, and imbalances may manifest in body, mind, or emotion.

This interconnection is why yoga addresses both systems together — asana, pranayama, and meditation all work to clear the nadis and enliven the chakras simultaneously.