What Is Pingala Nadi?

Translated as golden, or solar, it represents the right side of the body, the sun, and the masculine

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पिङ्गल नाड़ी

piṅgala nāḍī (golden channel)

Pingala Nadi Definition

पिङ्गलPiṅgala: translates to golden, or solar, it represents the right side of the body, the sun, and the masculine

नाड़ीNāḍī: translates to channel, or river, representing the energy channels of the body

Pingala nadi is one of the three main energy channels of the subtle body. It is associated energetically with the sun and the masculine. The pingala nadi is known for its qualities of strength, vitality and extroversion.

Pingala Nadi Deep Dive

The pingala nadi originates at the base of the spine, near the muladhara (root) chakra and runs up the right side up of the spinal cord to the right nostril.

In yoga and ayurveda, the nadis are important energy channels in the body. There are said to be 72,000 nadis, of which three are given great significance:

Pingala Nadi – solar energy, the masculine, right side of spine and right nostril

Ida Nadi – lunar energy, the feminine, left side of spine and left nostril

Sushumna Nadi – central channel, connects the root chakra to the crown chakra

As the energy travels up the nadis it passes through the chakras of the subtle body.

a yellow watercolour sun with stars all around

What Is The Subtle Body?

The subtle body refers to the non-physical, energetic aspects of the body. In yoga, the elements of the subtle body are said to be vital for health, wellbeing, and consciousness.

It is considered highly important for yoga practitioners to keep the channels of the nadis clear through the use of yoga techniques, such as pranayama. It is through these energy channels that prana, or life force, is distributed throughout the body.

Other elements of the subtle body include the chakras, the koshas, and other aspects of the subconscious mind.

Nadis and the Chakras

The nadis and the chakras are deeply connected within the subtle body where they intersect and interact through the movement of prana. As prana flows through the energy channels of the nadis, it activates and nourishes the chakra points.

The chakras are energy points located along the central channel of the body. They are thought of as spinning wheels whose activation through yogic techniques can lead to higher consciousness.

Various ancient texts and traditions describe a range of different quantities of chakras, however, there are seven primary chakras most widely recognised:

  • Muladhara: Located at the base of the spine, represents stability, security, and a sense of belonging.
  • Svadhisthana: Situated in the pelvic region, associated with creativity, emotions, and sensuality.
  • Manipura: Positioned around the navel area, signifying personal power, confidence, and willpower.
  • Anahata: Located in the heart center, represents love, compassion, and emotional balance.
  • Vishuddha: Situated at the throat, linked to communication, self-expression, and truth.
  • Ajna: Located between the eyebrows (the third eye). It represents intuition, wisdom, and insight.
  • Sahasrara: Positioned at the crown of the head, signifies spiritual enlightenment, higher consciousness, and liberation.

Through the free flowing channels of the nadis, the chakras are able to function. This is thought to influence many aspects of the body’s wellbeing, including physical health, emotional stability and spiritual experience.

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Pingala Nadi Qualities

Qualities specific to the pingala nadi include:

Solar and Masculine Energy: Pingala nadi is associated with solar energy, representing dynamic, active, and heating qualities. It embodies the masculine aspect of energy, characterized by assertiveness, vitality, and externalized action.

Right-Sided Energy Flow: Pingala nadi flows up the right side of the spine and is connected to the right nostril. It influences the right side of the body, supporting its activity and movement. In yogic philosophy, the right side is also said to represent the masculine.

Dynamic Movement: Pingala nadi is associated with physical activity, movement, and the stimulation of the sympathetic nervous system. It supports activities requiring physical effort, alertness, and proactive engagement with the external world.

Vitality and Wakefulness: It is believed that the activation of pingala nadi promotes wakefulness, alertness, and heightened mental activity. When balanced, it supports increased vitality and energy levels.

Heat and Transformation: Pingala’s energy is often linked to generating heat in the body (agni), aiding digestion, metabolism, and cleansing processes. It represents the fire element in the body-mind complex.

Daytime and Active Periods: Pingala nadi is more dominant during the daytime and is associated with active phases, aligning with the sun’s energy cycle. Unlike ida nadi which is most dominant during the night.

Pingala Nadi In Your Life

As we have explored above, pingala nadi is associated with solar, masculine, and dynamic qualities, and plays a significant role in regulating heat, energy, and activity levels in the body.

Yoga practices are intended to create balance, and practitioners are encouraged to integrate the energies of all of the nadis for day to day wellbeing. However, there may be times that the qualities of pingala nadi are specifically needed in your life, such as when needing to harness action, productivity, and vitality.

Yoga practices that are dynamic, stimulating, and heat-generating are believed to activate the pingala nadi. Below are some suggestions for specific pingala nadi stimulating yoga practices, plus lifestyle habits to integrate into your daily life.

Yoga Asanas:

Surya Namaskar (Sun Salutations): This series of yoga poses synchronizes breath with movement, incorporating forward and backward bends, strengthening postures, and inversions. Surya Namaskar is believed to activate the solar energy associated with the pingala nadi.

Heating Poses: Poses that generate heat and energy in the body can stimulate the pingala nadi. Examples include:

  • Warrior sequences (Warrior I, II, III)
  • Chair pose (Utkatasana)
  • Revolved poses (e.g., Revolved Triangle, Revolved Chair)
  • Power yoga sequences that include dynamic and vigorous movements

Backbends: Heart-opening backbends like camel pose (Ustrasana), cobra pose (Bhujangasana), or wheel pose (Chakrasana) can activate the front body and energize the body.

Core-Strengthening Poses: Engaging core-focused poses such as boat pose (Navasana), plank pose, or leg lifts (such as variations of Navasana) can help activate the fire element associated with pingala nadi.

a woman in nature with hands in prayer stretched above her


Bhastrika (Bellows Breath): This rapid, forceful breathing technique generates heat and energy in the body, stimulating the solar energy associated with pingala nadi.

Kapalabhati (Skull Shining Breath): A cleansing and energizing pranayama that involves forceful exhalations followed by passive inhalations. It is believed to increase vitality and activate pingala nadi.

Ujjayi Breath: Controlled and audible breathing with a slight constriction at the back of the throat generates internal heat and stimulates energy flow.

Right-Nostril Breathing: Practice nadi shodhana pranayama (alternate nostril breathing), emphasizing right-nostril breathing to stimulate pingala nadi and promote alertness and vitality.

Meditation and Mindfulness Practices:

Movement-Based Meditation: Incorporate meditative practices that involve movement, such as walking meditation or Kundalini meditation techniques, to channel pingala’s energy for increased focus and awareness.

Visualization: Practice visualization techniques that involve visualizing the sun or its radiant energy circulating throughout the body the stimulate pingala nadi.

Focused Attention Meditation: Concentrate on a specific focal point, such as the breath or a visual object, to engage the mind in a focused, active state.

a woman doing nadi shodhana breathwork

Lifestyle and Habits:

Morning Exercise: Physical activity stimulates the pingala nadi, promoting energy flow and vitality throughout the day. Consider starting your day with physical exercises such as dynamic yoga, running or a brisk walk.

Moderate Diet: Consume energizing foods like grains, lean proteins, and moderate caffeine, if they are suitable for your health. Avoiding heavy meals later in the day will help to keep your sustained for longer.

Engaging Hobbies: Pursue hobbies or activities that involve movement and creativity. Consider dancing, sports, or even creative DIY projects to engage with the energy of pingala nadi.

Remember, while these practices are believed to stimulate pingala nadi’s energy, it’s essential to approach yoga holistically, maintaining balance between dynamic practices that stimulate pingala and more calming practices that engage ida nadi’s lunar energy.

Balance is the key to success in yoga.

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To go deep and expand your yogic knowledge, access our free Yoga Terms Encyclopedia, where we host a profound wealth of ancient and timeless yogic wisdom in an accessible modern format.

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Amy is a yoga teacher and practitioner based in Brighton.

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