Let's sit down in comfortable position.
On the ground.
Or on the chair or sofa.
Wherever you are following the video from.
And then close your eyes.
And become aware of the body for a moment.
Move your awareness around the body.
And release any tension if you may feel.
And bring awareness.
Onto your breath.
Become aware of your breath.
Onto your abdomen.
Or onto your nostrils,
Wherever it is.
Convenient.
See how bright it is.
Moves in,
Stomach rises.
And as you breathe out,
Stomach falls.
Do not force your breath.
Let it be.
As it is naturally.
You are simply Becoming aware.
An observer.
A watcher.
Who's watching.
How the breath is going in.
And out.
Without influencing it.
We will do single nostril kapalbhati.
First of all let's check which nostril is active and which nostril is less flowing or less active.
So you will always have one blocked and one easy flow.
So when you see that one side is easy flow,
That means you're going to close that nostril and we will work to clean and active the nostril that is not working properly,
That is not active.
So close the more active nostril.
We can do 10 to 15 pumping in the beginning and gradually increase them.
Breathing to your abdomen.
Breathe out normally.
Breathe in to your abdomen and forcefully exhale.
You Exhale.
Inhale.
And exhale now change the nostril Breathe into your abdomen.
Breathe out normally.
Breathe in to your abdomen and forcefully exhale.
You Exhale.
Inhale.
And exhale.
Release and relax.
Bring your hands onto your knees.
Keep your eyes closed.
And sip quietly for a while.
Become aware.
About this pranayama.
Is helping anxiety to leave your body.
Mind to calm down.
Feel peaceful.
Now we will do.
Both nostril kapalbhati than normal kapalbhati.
So sit in Sukhasana,
Padmasana if you are sitting on the ground.
Otherwise keep sitting on that chair or your couch.
Then inhale normally into your abdomen.
Breathe out.
A long and deep breath into your abdomen.
Breathe out.
Now breathe in fully completely into your abdomen.
And begin.
Exhale.
Inhale.
And exhale.
Release and relax.
It quietly for a while.
And preparing your mind for second round.
We will do three rounds today.
Second round.
Inhale into your abdomen.
Exhale.
Inhale.
Exhale.
Now inhale fully completely into your abdomen and begin.
Inhale.
And exit.
Release and relax.
Prepare for the third round.
Let it round.
Inhale deeply.
Into your abdomen.
Exhale.
Inhale.
Exhale.
Now inhale fully,
Completely.
And begin.
Exhale.
Inhale.
And exhale.
Release and relax.
Keep your eyes closed and gently lie down onto the back.
With feet apart,
Hands apart,
Palm facing upward the ceiling.
And let the breathing settle.
Let this prana Begin to heal your body while you're relaxing.
Release any tension.
Or tiredness you may be feeling.
By becoming aware.
So this practice is completed.
