Taking a comfortable seated pose in which you can be both upright and relaxed.
Maybe lifting a little through the back of your head so the head becomes a little lighter and the passage of the ear flows freely through your nose into your chest.
Allowing the belly to relax and expand on the inhale,
The lower back to expand,
The chest.
On the exhale,
Very gently toning the pelvic floor at the end of the exhale as if you were to squeeze the air out a little.
And very gently holding the strength in the pelvic floor as you inhale and expand the belly.
Expand the kidney wings in the back.
Expand the chest.
And allow the air to flow all the way to your throat and up to your head.
Very very gently allowing the chin to drop towards the chest at the end of the inhale.
The exhale starts with the relaxation of your palate,
Your neck,
Your chest,
Your back,
The belly and a slight toning of the pelvic floor.
Maybe you can notice the inhale,
The energy rising from the pelvic floor to the top of the head.
Then on the exhale,
The energy flowing all the way back from the top of the head into the pelvic floor.
We are going to move into Nada Shnadi Shodhana,
Alternate nostril breathing.
You are going to bend your right hand and your index and your middle finger.
You are going to bring your ring finger and your thumb very gently towards the nose just where the hard edges of the nose stop and the soft tissue starts.
Such that if you apply pressure you only need to touch very gently.
No need to push hard.
We will breathe through alternate nostrils.
I will talk you through.
We will start with an inhale and consciously exhale through both nostrils.
Inhale through both nostrils.
Then very gently close the right nostril and exhale left.
The end of the exhale,
Maybe you activate the pelvic floor just a little bit and then inhale left.
Closing both nostrils and very gently exhaling right.
The end of the exhale,
There may be a slight toning of the pelvic floor.
Inhale right.
Closing both nostrils,
Taking a little pause,
Exhaling left.
Slight toning of the pelvic floor,
Inhale left.
Closing both nostrils,
Holding the breath for a little moment,
Exhaling right.
You may notice a little sound.
It's not the same sound of ujjayi as you close the back of the throat but the sound of the air through the nostrils.
Pause,
Tone the pelvic floor and the end of the exhale.
Inhale right.
Pause on the inhale,
Exhale left.
Pause,
Tone the pelvic floor,
Inhale gently.
Pause and pause,
Exhale right.
Pause,
Tone,
Inhale right.
Pause,
Exhale left.
Pause,
You may slow down the rhythm,
Inhaling left.
Pause,
Exhaling right.
Pause,
Inhale right.
You may want to gently bring the chin to the chest at the end of the inhale.
Pause,
Exhale releasing through the left nostril,
Relaxing the pellet,
Slightly toning the pelvic floor at the end of the exhale.
Pause,
Inhale left.
Allowing the breath to move through your throat to the top of the head,
Maybe a gentle bend of the chin to the chest as you pause on the inhale,
Lock.
Very gently exhale right,
Relaxing the throat and the pellet.
Relaxing the chest,
The back,
The tummy and then toning the pelvic floor.
Pause,
Inhale right.
Allow the air to flow all the way through the head,
Slightly bending the chin to the chest,
Pause.
Exhale left.
Release,
But keep the heart open,
Keep the body straight and steady.
Right toning at the end of the exhale,
Inhale left.
Exhale right.
Pause,
In right,
Pause,
Maybe slight bending of the chin to the sternum,
Exhale left.
Pause,
Exhale right.
Inhale left.
Pause,
Exhale left.
Pause,
Exhale left.
Inhale left.
Pause,
Exhale through the right nostril,
Relax the hand into your lap.
Pause at the end,
Slight toning of the pelvic floor.
Now inhale right without your hand.
Right the wave of the inhale to its end,
The chin bends to the chest,
Hold it for a moment.
Release exhale through the left without the hand.
Pause,
Inhale left.
Exhale right.
Slight toning of the pelvic floor,
Pause,
Inhale right side.
Gently bending the chin to the middle of the chest,
Holding the breath,
Releasing the palate in the throat as you exhale through the left.
Slight toning of the pelvic floor,
Exhale,
Inhale left.
Pause at the end of the inhale for a moment.
And very gently exhale through both nostrils.
Gently breathe in and out through both nostrils.
Having the energy as it travels through your body now.
The right side of the body,
The left side of the body,
Both sides of the body integrated.
Pause at the end of the inhale to the right,
Release exhale through both nostrils.
DING
