Namaste,
Thanks for joining.
Let's start today's session where we'll practice a few simple yet powerful breathing techniques to help you relax and reconnect with your breath.
To start with,
You can choose any comfortable posture of your choice.
If you have any lower back issues,
You can add cushions or pillows to support your back or simply sit against a wall.
You can also sit on a chair if that's more comfortable for you.
Just make sure that your spine is straight and your body is at ease,
Not rigid.
Take a few more seconds to make any final adjustments and let's start.
The first technique that we're going to practice now is yogic breathing and we will do it in three steps.
Let's start with the first step.
Take a deep breath in and feel your abdomen rising like a balloon and as you exhale,
Feel the abdomen gently sink back in.
A few more times.
Inhale,
Feel the abdomen,
The belly,
Floating up.
Exhale,
Belly going in.
Inhale,
Belly out.
Exhale,
Belly in.
You can place the right palm on your abdomen to feel the movements if you want.
Let's continue.
Inhale,
Belly out.
Exhale,
Belly in.
Continue for a few more rounds on your own.
Go as slow as you can.
Feel the abdomen moving up and down.
Now let's move on to the second step.
Inhale,
Feel the belly rising up and then feel your chest expanding too.
Exhale,
Chest relaxed,
Belly in.
Inhale,
Belly up,
Chest opening.
Exhale,
Chest relaxed,
Belly in.
Inhale,
Belly expands,
Chest expands.
Exhale,
Chest relaxed,
Belly in.
Continue for a few more rounds on your own.
Go as slow as you can.
Enjoy this moment,
This process.
Now let's add the final step.
Inhale,
Feel the belly rising up,
The chest expanding and a subtle opening of your shoulder blades.
Exhale,
Shoulders relaxed,
Chest relaxed,
Belly in.
Inhale,
Belly up,
Chest expands,
Shoulder blades open slightly.
Exhale,
Shoulders relaxed,
Chest relaxed,
Belly in.
Inhale,
Belly up,
Chest opens,
Shoulder blades open.
Exhale,
Shoulders relaxed,
Chest relaxed,
Belly in.
Continue for a few more rounds on your own.
Very subtle,
Gentle movements.
Don't exaggerate any movement.
Very subtle.
It's like a wave inside your body.
Feel it.
Go as slow as you can.
Enjoy this moment.
Usually when we breathe,
It's very shallow.
So use this opportunity right now to breathe to the maximum capacity,
To the best of your ability.
Go as slow as you can.
Now after the next exhalation,
Very gently come back to your normal breathing.
Slowly,
Back to normal breathing.
Now after the next exhalation,
Very gently come back to your normal breathing.
Observe if there's any subtle change in your breath.
Now let's move on to the next technique,
Which is alternate nostril breathing or Nadi Shodhana.
Listen to the instructions.
Place the right thumb on your right nostril to block it.
Keep your right elbow close to the body,
Not hanging in the air,
But close to the body so that it's relaxed and supported.
We will not use the second and the third fingers.
That is,
The index and the middle fingers will not be used.
So you can gently fold them.
Now right thumb on the right nostril.
Exhale through the left nostril.
Now inhale through the left nostril.
Close the left nostril with your ring finger,
That is the fourth finger.
Now lift the thumb from the right nostril and exhale through the right.
Now inhale through the right nostril.
Close it with your thumb.
Exhale through the left nostril.
Second round.
Inhale through the left nostril.
Close it with your ring finger.
Exhale through the right nostril.
Inhale through the right nostril.
Close it with your thumb.
Exhale through the left nostril.
Again,
Inhale through the left nostril.
Close it with your ring finger.
Exhale through the right.
Inhale through the right nostril.
Close it with your thumb and exhale through the left.
Now let's go slowly.
Inhale through left.
One,
Two,
Three.
Exhale through right.
One,
Two,
Three.
Inhale through right.
One,
Two,
Three.
Exhale through left.
One,
Two,
Three.
Inhale through left.
One,
Two,
Three.
Exhale through right.
One,
Two,
Three.
Inhale through right.
One,
Two,
Three.
Exhale through left.
One,
Two,
Three.
Inhale through left.
One,
Two,
Three.
Exhale through right.
One,
Two,
Three.
Inhale through right.
One,
Two,
Three.
Exhale through left.
One,
Two,
Three.
Continue on your own in the same way.
Inhale for three.
Exhale for three.
Remember to keep your elbow close to the body.
Spine is straight.
Observe which nostril feels more open as compared to the other.
Take a mental note of it.
Now,
If your body allows,
Then inhale for three and exhale for six.
If six is difficult,
Try five or four.
The idea is to make the exhalation longer than the inhalation.
But let that happen naturally and slowly with practice.
So,
Listen to your body and practice.
Inhale for three.
Exhale for six or five or four.
Ensure that there is no sound when you are breathing in and out.
Gentle breathing.
If you are a regular practitioner,
Then feel free to lengthen your breath.
Inhale for four or five counts and exhale for eight or ten counts,
But only if it feels easy and natural.
If you're practicing for the first time today,
Then please six to three and three or three and six.
Respect your breath.
Ensure that your spine is straight.
Now,
Slowly,
After the next exhalation through your left nostril,
Come back to natural breathing.
Back to normal breathing.
Observe if you feel any subtle change in your breath.
Sit in silence for a few minutes.
Breathe normally and enjoy this peace.
Let's move on to the final practice that is Pramari or humming bee breath.
If you have any ear infection,
Avoid this practice.
First,
Listen to the instructions and then do it.
We will need to use our index fingers to close the ears,
Just how you would do if there's a loud noise.
Or you can use your thumb too,
Whatever comes naturally.
Once your ears are closed,
You take a deep breath in and as you exhale,
You will make a sound like this.
Your lips will remain closed throughout the practice and you try to focus on the vibrations in your head space.
If you're doing it for the first time,
Do it for three rounds.
If you're a regular practitioner,
You can do it for five rounds.
So,
Close your ears,
Inhale,
Keep your lips closed and exhale slowly through the nose.
Inhale,
Exhale.
Inhale,
Exhale.
Two more rounds on your own.
Feel the vibrations in your head space.
Sit in silence for a few minutes and enjoy this moment.
