Hey there,
My name is Andrew Obaria.
I'm a yoga instructor and today I'll be leading you through a few rounds of alternate nostril breathing.
So when you're ready,
Go ahead and find a comfortable seat.
It can be on a chair or on the floor and go ahead and close your eyes and find your center.
We can center ourselves through simple breathing here.
So before we get started with alternate nostril breathing,
Go ahead and just take a few breaths in through your nose.
Feel the crown of the head lift up to the sky and a couple rounds of breath,
Exhaling through the nose,
Feeling the hips root down into your chair or into the ground.
Take a few more breaths just like that.
Bring an awareness to your right hand.
We're going to use our right hand and the thumb as well as the fourth finger in this alternate nostril breathing exercise.
So go ahead on your next inhale.
Go ahead and put your right hand thumb on the right nostril.
Keep the left nostril open.
Exhale completely.
Let's go ahead and start with an inhale,
Breathing in through the left nostril and then plug that left nostril with the fourth finger.
Release your thumb and then exhale out through the right side.
We'll go ahead and keep the same setup and breathe in through the right nostril.
Go ahead and plug the right nostril with the right hand thumb and then again exhale on the left side,
Releasing through the ring finger.
Let's go ahead and do one more round just like that.
When you're ready,
Breathing in through the left nostril,
Plugging in that left side,
Releasing the thumb on the right side and exhale on the right through the right nostril.
When you're ready,
Breathe into the right nostril and then exhale out through the left.
You can go ahead and release your right hand back to your lap.
Open up your eyes and hopefully you found a little bit more peace through that quick few minutes of alternate nostril breathing.
You can repeat the cycle as many times as you need to help you feel more balanced and grounded.
