Let's start.
By finding yourself in a comfortable position.
Sitting on the mat or on a chair.
Gently close your eyes.
And become aware of your body.
Become aware of your body.
And become aware of your breath.
The natural rhythm of your breath.
Observe your breathing.
For a moment.
We will start with full yogic breathing.
Let's bring your right hand onto abdomen and left hand onto your chest.
And see how your breath is changed from the first day to seventh day.
Begin to breathe into your abdomen.
Abdomen expands.
Continue to breathe in your chest,
Chest expands.
And breathe out through your chest.
And continue breathing out through your abdomen.
Comes one round.
Let's do.
.
.
Five of them.
Breathe into your abdomen,
Expands.
Just expands.
Breathe out through your chest.
And continue breathing out through your abdomen completely.
Breathe in to your abdomen.
Your chest.
Breathe out from your chest.
And from your abdomen.
Breathe into your abdomen,
Expands.
Just expands.
Breathe out through your chest.
And continue breathing out through your abdomen completely.
Breathe into your abdomen.
Expands.
Just expands Breathe out through your chest.
And continue breathing out through your abdomen completely.
Bring your hands back onto your knees.
And sit quietly for a while.
Preparing in your mind.
For Nadi Sodhan Pranayama.
Now the southern.
Today we will do with the ratio of 4 inhale,
4 hold and 8 exhale.
Let's make a right hand into Vishnu mudra.
Left hand in chin mudra Back,
Neck and spine straight.
Sit in Padmasana if possible.
Or sit the way you feel the most convenient.
And inhale into your abdomen.
Exhale.
Are inhaled fully completely and completely out.
Close your right nostril.
Inhale left.
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 one inhale left four three two one 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 sit quietly for a while.
Preparing your mind for Brahmari.
5 humming bee.
So again,
Close your eyes,
Ears and mouth gently.
Inhale through your nose.
And exhale with humming sound and we will do five.
You Thank you.
I guess we'll have to wait until the next time.
You.
Thank you.
You in the name of Jesus.
After five rounds bring hands down.
Keep your eyes closed.
Sit quietly for a while.
And observe.
How your breath feels.
After a week of daily practice.
Simply observing the natural rhythm of your breath.
And reflecting on any changes in your breath awareness.
And relaxation level.
Today's practice.
Completed.
