Hello,
Welcome to alternate nostril breathing exercise.
I'm Maryam and I'll guide you through this short practice.
Alternate nostril breathing or nadi shodana pranayama is a yogic breath control practice and it is used to calm the mind and the body.
You can use this as part of your yoga practice or meditation or just any time during the day when you want to go inward and calm your mind.
It reduces anxiety and overall lots of health benefits.
It is safe for most people.
If you have any medical conditions such as asthma or any heart conditions,
Please speak to your doctor first before practicing.
If during practice at any time you feel that you have shortness of breath or you're lightheaded,
Dizzy or nauseous,
Please stop and just breathe normally.
Also if you feel that this breathing exercise brings up any feelings of agitation or any mental or physical triggers,
Again please stop the practice and just breathe normally.
We are going to use our dominant hand,
In my case the right hand,
To alternate between the right and left nostrils and what I like to do is bring my index and middle finger together and just place the tips of my fingers on my third eye,
The space between my eyebrows,
And use my thumb and ring finger to alternate between the right and the left.
So I'll guide you through that but to start we're just going to come to a comfortable seat so you can sit with your spine tall,
Cross-legged or kneeling.
You can sit on a pillow or a cushion,
A block or if it's more comfortable for you,
You can sit on a chair as well as long as you can sit tall and you can breathe comfortably.
So make sure your shoulders are soft and soften your gaze or close your eyes if that feels comfortable for you.
And to start we're just going to take a few cleansing breaths.
So take a deep breath in through the nose and open your mouth and sigh it out.
Good,
Two more like that.
Deep breath in and sigh it out.
And last one like that.
Deep inhale through the nose,
Full and complete exhale through your mouth.
Good.
Now bring your left hand on your thigh or your knee,
Palm up or down,
Whatever feels comfortable.
And using your right hand so you can bring your index and middle finger to your third eye if you want to try it and just anchoring your hand in the spot you can block your right nostril with your thumb.
Take a deep breath in through your left nostril,
Hold at the top and switch.
Block the left nostril with your ring finger and exhale all the way out through the right.
Good.
Inhale through the right,
Hold at the top,
Switch,
Exhale through left.
Inhale through left,
Hold at the top and switch,
Exhale through your right nostril.
Good.
Inhale right,
Hold and switch,
Exhale left.
Inhale left,
Hold at the top and switch,
Exhale from the right nostril.
Good.
Continue like that.
Inhale through the right,
Hold and switch,
Exhale through the left.
Inhale left,
Switch at the top,
Exhale right.
Inhale right,
Switch at the top,
Exhale left.
Good.
Inhale left,
Switch at the top,
Exhale right.
Inhale right,
Switch at the top and exhale from the left nostril.
Good.
Bring your right hand to your right thigh or knee and just breathe naturally through your nose.
Deep breaths in and out of your nose.
Just notice how your body feels,
How your breath feels.
Thank you so much for practicing with me today.
Namaste.
