Welcome to day four of our intermediate pranayama journey.
Today we will dive deeper into Nadi Sodhana.
Introducing both internal retention and external retention.
This advanced technique will further harmonize your energy Calm the mind.
And improve breath control.
Ensure you are seated comfortably with a straight spine.
Let's start by taking three deep breaths together.
In jail.
Hold gently.
And exhale slowly.
Feel your body relaxing with each breath.
Inhale.
Hold gently.
And exhale slowly.
Inhale.
Hold.
And exhale completely.
Let's prepare the body with simple alternative nostril breathing.
Inhale.
Exhale.
Now inhale and exhale completely.
Close your right nose too.
With your thumb,
Inhale slowly through your left nostril.
Close your left nostril.
And release the right nostril and exhale.
Inhale through the right.
Close.
Exhale through the left.
Inhale through the left.
Exhale through the right.
Inhale through the right.
Exhale to the left.
Perform this basic flow for three smooth rounds.
Allowing your mind to settle into the rhythm of the practice.
Entail Exhale.
That's good.
We will move.
.
.
To an advanced Nadi Sodhan sequence with controlled breath retention.
We will gradually build to longer retention ratio.
Round 1 going to be 4 inhale,
8 retain,
8 exhale,
Let's start.
Your right hand into Vishnu mudra.
Inhale.
Exhale.
Inhale and exhale completely all the way air out inhale through your left nostril for four Three,
Two,
One.
Retain for 8,
7,
6,
5,
4,
3,
2,
1.
Exhale to the right for 8,
7,
6,
5,
4,
3,
2,
1.
Repeat on the other side.
Inhale right for three,
Two,
One.
Hold eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale,
Left eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale through your left nostril for four,
Three,
Two,
One.
Retain for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale to the right for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale right for Three,
Two,
One.
Hole.
8 7 6 5 4 3 2 1 exhale left 8 7 6 5 4 3 2 1 inhale through your left nostril for 4 3,
2,
1.
Retain for 8,
7,
6,
5,
4,
3,
2,
1.
Exhale to right for 8,
7,
6,
5,
4,
3,
2,
1.
Inhale,
Right,
4,
3,
2,
1.
Hold.
8,
7,
6,
5,
4,
3,
2,
1 exhale left 8,
7,
6,
5,
4,
3,
2,
1 drop your hand down keep your eyes closed and prepare in your mind.
For round two.
Round 2 with the ratio of 4 inhale,
8 retain or hold,
8 exhale and 4 retain outside after exhalation.
Start right hand into vishnu mudra inhale and exhale all the way air out Inhale left for count of 4,
3,
2,
1.
Retain.
Hold the breath for count of 8,
7,
6,
5,
4,
3,
2,
1.
Exhale right for 8,
7,
6,
5,
4,
3,
2,
1.
Hold the breath for Baha Kumbhak 4,
3,
2,
1.
One.
Other side.
Inhale,
Right.
Four,
Three,
Two,
One.
Hold.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale,
Left.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Four,
Three,
Two,
One.
Left 4 3 2 1 retain 8 7 6 5 4 3 2 1 exhale right 8 7 6 5 4 3 2 1 hold the breath 4 3 2 1 inhale right 4 3 3 2 1 hold 8 7 6 5 4 3 2 1 exhale left 8 7 6 5 4 3 2 1 hold 4 3 2 1 inhale left 4 3 2 1 retain 8,
7,
6,
5,
4,
3,
2,
1 exhale right 8,
7,
6,
5,
4,
3,
2,
1 hold the breath 4,
3,
2,
1 inhale right 4,
3,
2,
1 hold 8,
7,
6,
5,
4,
3,
2,
1 6,
5,
4,
3,
2,
1.
Exhale left 8,
7,
6,
5,
4,
3,
2,
1.
Hold 4,
3,
2,
1.
Gently drop your hand down.
Keep your eyes closed.
And prepare for the round three.
Retention should feel expensive.
And not forced or forceful.
Round three we will do only two cycles with the ratio of inhale four hold twelve exhale 12 and hold outside,
Bahakumba 6.
Let's start right hand into vishnu mudra Inhale.
And exhale all the way air out.
Close your right nostril.
Inhale left 4 3 2 1.
Retain 12 11 10 9 8 7 6 5 4 3 2 1.
Exhale right 12 11 10 9 8 7 6 5 4 3 2 1.
Hold.
6,
5,
4,
3,
2,
1.
Now inhale right 4,
3,
2,
1.
Hold 12,
11,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Exhale left 12,
11,
10,
9,
8,
7,
6,
5,
Hold.
Inhale,
Left.
Retain.
Exhale,
Right.
9,
8,
7,
6,
5,
4,
3,
2,
1.
Hold 6,
5,
4,
3,
2,
1.
Inhale right 4,
3,
2,
1.
Hold 12,
11,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1,
Exhale,
Left,
12,
11,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1,
Hold,
6,
5,
4,
3,
2,
1.
Drop your hand down,
Keep your eyes closed.
Stay calm and steady.
Let's conclude.
I will practice by observing the flow of your natural breath.
Release all control and simply watch your inhale and exhale.
Notice the balance in your nostrils the stillness in your mind.
And the calm in your body.
Take a deep breath in.
And as you exhale,
Chant OM.
You Thank you for joining me today.
Tomorrow we will explore Surabhedna.
Energizing right nostril breathing technique.
Namaskar.
