Day 6 Let's begin.
By sitting in upright position.
Straight back position.
Close your eyes.
And become aware of your breath.
Become aware of your breath.
And center yourself.
Bring yourself into the present moment.
Into the now.
In preparing your mind.
For today's session.
Today we will practice Anulom Vilom with 4 inhale and 8 exhale.
Let's make your right hand into Vishnu Mudra.
Left hand in chin mudra Keep your back,
Neck,
Spine nice,
Upright and straight.
Inhale into your abdomen.
Exhale.
Now inhale fully completely.
And completely air out all the way air out and close your right nostril inhale left for 1,
Exhale right,
7,
6,
5,
4,
3,
2,
1.
Inhale right,
4,
3,
2,
1.
Exhale left,
7,
6,
5,
4,
3,
2,
1.
Inhale left,
4,
3,
2,
1.
Exhale right,
7,
6,
5,
3 2 1 Inhale right 4 3 2 1 Exhale left 7 6 5 4 3 2 1 Inhale left 4 3 2 1 1,
Exhale right 7,
6,
5,
4,
3,
2,
1,
Inhale right 4,
3,
2,
1,
Exhale left 7,
6,
5,
4,
3,
2,
1,
Inhale left 4,
3,
2,
1,
Exhale right 7,
6,
5,
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Right or reach.
3,
2,
1,
Exhale left.
7 6 5 4 3 2 1 Bring your hands down.
Keep your eyes closed.
Sit quietly for a while.
Let this energy,
The prana,
Move around your body.
And heal the body.
And clear unnecessary product out of your body.
Now.
We will practice Nadi Sodhan Pranayama.
With inhale 4 all three.
And Excel 8.
Once again,
Writing into Vishnu Mudra.
Left hand in chin mudra Inhale in your abdomen.
Exhale.
Inhale fully,
Completely.
And completely air out.
Close your right nostril.
Inhale left,
Forward,
Exhale right.
3,
2,
1.
.
.
Hold,
Breathe.
2,
1,
Exhale right,
7,
6,
5,
4,
3,
2,
1,
Inhale right,
4,
3,
2,
1,
Hold,
3,
2,
1,
Exhale left,
7,
6,
5,
4,
3,
2,
1.
Inhale left,
4,
3,
2,
1.
Hold,
3,
2,
1.
Exhale,
Right,
7,
6,
5,
4,
3,
2,
1.
Inhale,
Right,
4,
3,
2,
1.
Hold,
3,
2,
1.
Exhale,
Left,
7,
6,
5,
4,
3,
2,
1.
Inhale left,
4,
3,
2,
1.
Hold,
3,
2,
1.
Exhale,
Right,
7,
6,
5,
4,
3,
2,
1.
Inhale,
Right,
4,
3,
2,
1.
Hold,
3,
2,
1.
Exhale,
Left,
7 6 5 4,
3,
2,
1.
Inhale left,
4,
3,
2,
1.
Hold,
3,
2,
1.
Exhale right,
7,
6,
5,
4,
3,
2,
1.
Inhale right,
4,
3,
2,
1.
Hold,
3,
2,
1.
Exhale left,
7,
6,
5,
4,
3,
2,
1.
Inhale left,
4,
3,
2,
1.
Hold,
3,
2,
1.
Exhale right,
7,
6,
5,
4,
3,
2,
1.
Inhale right,
4,
3,
2,
1.
Hold,
3,
2,
1.
Exhale left,
7,
6,
5,
4,
3,
2,
1.
Drop your hand down.
Keep your eyes closed.
And become aware how.
This breathing process is helping you.
Or your mind is calmed down.
Your breath.
Slow down.
With the Slow breathing.
That maybe became your natural breath now.
Prepare a new mind.
For Kapalbhati.
Today we will practice Kapalbhati 30 pumpings.
Let's get ready.
It in Padmasana if possible.
Hands on your knees with chin or gyan mudra or simply hands crossed in front.
And inhaling your abdomen.
Exhale.
Inhale fully completely and begin.
Exhale.
Inhale.
And exhale.
Release and relax.
Sit quietly for a while.
And prepare in your mind.
Or 30 pumping of Bhastrika.
3k bass So again,
Sip.
In Padmasana if possible,
Advise any comfortable seated posture.
Make fist of your hands.
Your elbows at the shoulder level.
This way it will be easy for you too.
Breathe long and deep.
And also.
Do the same practice while interlock your fingers on your lap.
Inhale.
Exhale.
And the next annihilation begins.
Exhale.
Inhale.
And exhale.
Release and relax.
At this point.
Lie down.
In his feet up arch.
And support in Shavasana.
Make sure to give Relaxation to your body for at least 2 minutes.
Today's practice is completed.
