Welcome everybody,
Welcome to your inner temple.
Today we are going to practice the alternate nostril breathing.
This beautiful technique will help you to balance your right and left brain hemisphere and overall it will give you a sense of clarity,
You will feel grounded,
Centered and specially balanced.
So if you are ready,
Just lie down or sit in a comfortable position.
You can completely lie down or be semi supine.
Make sure that your legs are comfortable and relaxed,
Your shoulders are relaxed,
Your neck and your jaw is fully relaxed.
Allow yourself to gently stretch a little bit the neck to the right,
To the left.
Make sure you can rotate your shoulders a little bit.
Make sure that your jaw is fully relaxed.
Now that we feel centered and relaxed,
We are going to do this alternate nostril breathing.
We are going to start with the left nostril.
So we are going to close our right nostril with our thumb and we are gonna inhale for four with the left nostril.
So one,
Two,
Three,
Four.
We swap finger,
We close both nostril,
Opening the right and we exhale one,
Two,
Three,
Four.
We stay here and we inhale for four,
One,
Two,
Three,
Four.
We close both nostril,
We open the left one and we exhale one,
Two,
Three,
Four.
We inhale in here,
One,
Two,
Three,
Four.
We close nostrils,
We open the right and we exhale one,
Two,
Three,
Four.
Now that you are guided,
Let's try a full round.
Inhale left,
One,
Two,
Three,
Four.
Exhale right,
One,
Two,
Three,
Four.
Inhale right,
One,
Two,
Three,
Four.
Exhale left,
One,
Two,
Three,
Four.
Inhale left,
One,
Two,
Three,
Four.
Exhale right,
One,
Two,
Three,
Four.
Inhale right,
One,
Two,
Three,
Four.
Exhale left,
One,
Two,
Three,
Four.
Inhale left,
One,
Two,
Three,
Four.
Exhale right,
One,
Two,
Three,
Four.
Inhale right,
One,
Two,
Three,
Four.
Exhale left,
One,
Two,
Three,
Four.
Inhale left,
One,
Two,
Three,
Four.
Exhale right,
One,
Two,
Three,
Four.
Inhale right,
One,
Two,
Three,
Four.
And exhale left,
One,
Two,
Three,
Four.
Let's breathe normally for a while.
Calmly and smoothly and out.
In again and out smoothly.
And if you are ready,
We are going to have another round.
Close the right nostril and we inhale with the left.
One,
Two,
Three,
Four.
Exhale with the right,
One,
Two,
Three,
Four.
Inhale right,
One,
Two,
Three,
Four.
Exhale left,
One,
Two,
Three,
Four.
Inhale left,
One,
Two,
Three,
Four.
Exhale right,
One,
Two,
Three,
Four.
Inhale right,
One,
Two,
Three,
Four.
Exhale left,
One,
Two,
Three,
Four.
Inhale left,
One,
Two,
Three,
Four.
Exhale right,
One,
Two,
Three,
Four.
Inhale right,
One,
Two,
Three,
Four.
Exhale left,
One,
Two,
Three,
Four.
Inhale left,
One,
Two,
Three,
Four.
Exhale right,
One,
Two,
Three,
Four.
Inhale right,
One,
Two,
Three,
Four.
Exhale left,
One,
Two,
Three,
Four.
Now we breathe normally.
We always try to start and finish with the left nostril.
It's very important.
Now I will leave you the rest of the session to practice by yourself this beautiful breathing exercise.
Enjoy.
Namaste.
