Let's find yourself comfortable.
Sitting on the yoga mat.
Or on your sofa or couch wherever you are practicing it.
And simply close your eyes.
Become aware of your breath.
See how bread comes in.
Center yourself.
Bring yourself in the present moment.
Find yourself on the mat.
In your body.
Today we will practice Anulom Vilom and Nadi Sodhan also.
Anulom Vilom,
Reshu will be.
Inhale 4,
Exhale 6.
And Nadi Sodhan ratio will be Inhale 4,
Hold 2.
Axial 6.
Let's start.
Make your hand into Vishnu Mudra.
And your left hand in Chin Mudra.
And relax on the knee.
And inhale.
Exhale.
Inhale.
Exhale fully completely Close your right nostril.
Breathe in left 4.
To one.
Breathe out right.
6,
5,
4,
3,
2,
1.
Breathe in right.
4,
3,
2,
1.
Exhale left.
6,
5,
4,
3,
2,
1.
Inhale left,
4,
3,
2,
1.
Exhale right,
6,
5,
4,
3,
2,
1.
Inhale right,
4,
3,
2,
1.
Exhale left,
6,
5,
4,
3,
2,
1.
Inhale left,
4,
3,
2,
1.
Exhale right,
6,
5,
4,
3,
2,
1 inhale right 4,
3,
2,
1 to one,
Exhale left.
6,
5,
4,
3,
2,
1.
Inhale left,
4,
3,
2,
1.
Exhale right,
6,
5,
4,
3,
2,
1.
Inhale right,
4,
3,
2,
1.
Exhale left,
6,
5,
4,
3,
2,
1.
Gently bring your hands down.
Keep your eyes closed.
Sit quietly for a while.
Become aware of your breath.
And your body.
See how this practice is helping you.
Becoming more calm.
More centered.
And at peace.
Nadi Soden Pranayama.
Inhale into your abdomen.
Exhale.
Inhale.
Exhale fully completely and close your right nostril.
Inhale 4,
3,
2,
1.
Hold 2,
1.
Open right 6,
5,
4,
3,
2,
1.
Inhale right 4,
3,
2,
1.
Hold 2,
1.
Exhale left 6,
5,
4,
3,
2,
1.
Inhale left 4,
3,
2,
1.
One.
Hold.
Two.
One exhale right six five 3,
2,
1.
Inhale right,
4,
3,
2,
1.
Hold 2,
1.
Exhale left,
6,
5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Hold 2,
1.
Open right,
6,
5,
4,
3,
2,
1.
Inhale right,
4,
3,
2,
1.
Hold,
2,
1.
Exhale left,
6,
5,
4,
3,
2,
1.
Inhale left,
4,
3,
2,
1.
Hold,
2,
1.
Exhale right,
6,
5,
4,
3,
2,
1.
3,
2,
1,
Hold,
2,
1,
Exhale left,
6,
5,
4,
3,
2,
1,
Inhale left,
4,
3,
2,
1,
Hold,
2,
1,
Exhale right,
6,
5,
4,
3,
2,
1,
Inhale right,
4,
3,
2,
1,
Hold 2,
1,
Exhale left,
6,
5,
4,
3,
2,
1.
Gently release your hands,
Bring your hands on the knees.
Keep your eyes closed.
Sit quietly for a while.
You can also gently lay on your back in Shavasana.
With your feet apart,
Hands apart,
Palms facing toward the ceiling.
Let go for at least 30 seconds to up to 2 minutes.
Relax your body.
And become aware how this Natural free prana.
Help your mind and body so quickly and easily become calm.
Relax.
And in the present moment.
Today's practice is completed.
