Understanding Nadis & the Energy Body in Yoga
In yogic science, we are more than physical beings. We are layered, intelligent, and alive with subtle currents of energy that shape how we feel, think, breathe, and awaken.
At the heart of this subtle anatomy are the nadis — inner rivers through which prāṇa, our vital life force, flows. There are said to be 72,000 nadis throughout the subtle body, forming a vast network of energy channels. Among these, three are considered primary for balancing energy and supporting spiritual awakening: Ida, Pingala, and Sushumna. Understanding these channels offers a deeper lens into vitality, awareness, and conscious evolution.
The Energy Body & the Five Koshas
- Annamaya Kosha — physical body
- Prāṇamaya Kosha — energy body
- Manomaya Kosha — mental-emotional field
- Vijñānamaya Kosha — wisdom body
- Ānandamaya Kosha — bliss body
The nadis belong to the Prāṇamaya Kosha, the energetic sheath that animates and sustains the physical body. Without prana, the body is structure. With prana flowing, life expresses — and the nadis are the pathways of that flow.
You can explore a detailed guide to the koshas in our blog article on the koshas, which explains how breath, awareness, and yoga practices interact with each layer.
The Three Primary Nadis & the Subtle Body
Classical yogic texts such as the Hatha Yoga Pradipika describe a vast network of nadis throughout the subtle body. Among these, three are primary:
Ida Nadi
Ida flows along the left side of the subtle spine. Associated with lunar, receptive, calming energy, Ida supports introspection, intuition, and inner awareness.
Pingala Nadi
Pingala flows along the right side and is linked with solar, activating energy. It supports clarity, vitality, and outward engagement with the world.
Sushumna Nadi
Sushumna is the central channel and the pathway of integration and awakening. When Ida and Pingala balance, Sushumna becomes accessible, allowing prana to rise and awareness to stabilize.
How Breathwork Balances the Nadis
Breath is the bridge between the physical and energetic dimensions. When breath is shallow or irregular, prana becomes scattered. When breath becomes conscious and rhythmic, the nadis harmonize.
Practices such as Nadi Shodhana (alternate nostril breathing) were designed specifically to balance Ida and Pingala, preparing the central channel for deeper awareness. Soul Dimension Breathing, built on the foundations of yogic knowledge of the energy body, brings these principles into a modern breathwork journey. Through intentional breathing experiences — such as our Soul Dimension Nadis Flow Masterclass practice — we are not simply calming the body; we are refining the flow of the energy body itself, supporting vitality, mental clarity, and expanded awareness.
How to Practice Nadi Shodhana
- Sit comfortably with a straight spine in a meditative posture.
- Close your right nostril with your thumb and inhale deeply through the left nostril.
- Close your left nostril with your ring finger, release your thumb, and exhale through the right nostril.
- Inhale through the right nostril, then switch and exhale through the left.
- Continue alternating in this pattern for about 5–10 minutes or more if comfortable, keeping the breath smooth, steady, and gentle.
Yoga Perspective Benefits of Nadi Shodhana
- Harmonizes the left (Ida) and right (Pingala) nadis.
- Calms the mind and balances emotional fluctuations.
- Supports mental clarity, intuition, and connectivity within Sushumna.
- Prepares the subtle body for deeper meditation and expanded awareness.
Nadis, Awareness & Spiritual Awakening
In yogic understanding, awakening occurs when prana stabilizes within Sushumna. When energy flows harmoniously:
- Awareness steadies.
- Inner conflict softens.
- Meditation deepens naturally.
Awakening is not about intensity. It is about coherence. Balanced nadis create a stable foundation for evolving consciousness.
Why Understanding Nadis Matters
When we understand the nadis, we gain insight into our inner experience. Restlessness may reflect scattered prana. Fatigue may reflect depletion. Emotional heaviness may reflect stagnation. Through conscious breath, we participate in restoring flow. This is self-directed transformation.
Conclusion: Returning to the River Within
The nadis remind us that life is movement. Beneath our thoughts, beneath our roles and responsibilities, there is a subtle river of intelligence flowing through us — shaping our vitality, our perception, and our capacity to awaken.
When these inner currents are scattered, we feel fragmented. When they are stagnant, we feel contracted. When they are balanced, we feel aligned — steady, clear, and deeply present.
Through conscious breathing, we are not forcing change. We are restoring flow. As Ida and Pingala harmonize, the central channel becomes available. As Sushumna opens, awareness stabilizes. And as awareness stabilizes, consciousness evolves naturally.
This is the deeper invitation of working with the nadis — not striving, not escaping, but participating in the refinement of our own inner energy. Each breath becomes a return — to balance, to clarity, to the quiet intelligence that has always been moving within you. And from that place, the journey of awakening unfolds — steadily, gently, and with profound depth.
Resources for Exploration
Hatha Yoga Pradipika — Traditional classical text describing the nadis and pranayama.
Blog article on the koshas — Soul Dimension — Detailed guide to the five layers of being.
