Welcome to day five of our pranayama practice.
Today we will practice Surabhedna Pranayama or right nostril breathing to energize and stimulate your mind and body.
This technique activates the Pingala Nadi,
Your body's energy channel,
Associated with with stamina and alertness.
We will incorporate advanced breath retention to amplify these benefits.
Sit comfortably.
With a straight spine.
Soften your shoulders.
And rest your hands on your knees or thighs.
Let's begin.
With a grounding breath together.
Inhale deeply through both nostrils.
Exhale fully,
Completely.
One more time.
Breathe in deeply.
Easing into today's practice.
Exhale completely.
We will start by awakening our respiratory system with some cleansing breaths.
As you're ready,
Inhale deeply through your nose,
Open your mouth and exhale with a gentle HA sound.
Breathe in.
Repeat two more times.
Inhale.
That's good.
Now let's activate the breath and clear stagnant energy with kapalbhati.
We will do 20 pumping of kapalbhati,
Two rounds.
Breathe into your abdomen.
Breathe out.
Now breathe in fully completely and begin.
Exhale.
Inhale.
And exhale.
Prepare for second round.
Round two.
Breathe in.
Breathe out.
Now inhale fully completely and begin Exhale.
Inhale.
And exhale.
Release and relax,
Sit quietly for a while And now,
Let's activate the Pingala Nadi.
Through your right nostrils breathing.
With advanced retentions.
Listen closely to the instructions.
In round one,
We will do three cycles of inhale four.
Hold it and exhale it.
Let's close your left nostril inhale throw your right on four three two one hold the breath eight seven six five four three two one and exhale through your left eight seven,
Six,
Five,
Four,
Three,
Two one let's repeat inhale right three two one hold four eight seven six five four three two one and exhaled left eight seven six five four three two one Inhale 4,
3,
2,
1.
Old ape.
Seven,
Six,
Five,
Four,
Score.
Three.
And exhale left.
Inhale right.
Hold.
And exhale left.
Four three two one drop your hand down keep your eyes closed and sit quietly for a while.
Preparing in your mind for round two.
Round two we will do also three cycles.
With the ratio of 4 in heel while hold.
And 8th exhale.
Only push yourself with safe limit.
If retention becomes difficult,
Release the breath earlier.
And reset before the next cycle.
Anytime you feel tired Simply stop the practice.
Lie down.
In Shabbos now and relax.
Round two.
Close your left nostril.
Inhale deep from your right nostril.
4,
3,
2,
1.
Retain.
12,
11,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
And exhale to the left.
8,
7,
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,
8,
7,
6,
5,
4,
3,
2,
1.
And drop your hand down,
Keep your eyes closed.
And sit quietly for a while.
Round three,
We will do inhale four,
Hold 12,
Exhale 12.
And hold water.
Only two cycles.
Close your left nostril.
Inhale through your right for four.
Three two one hold 12 11 10 9 8 7 6 5 4 3 2 1 and exhaled left 12 11 10 9 8 7 6 5 4 3 2 1 hold 4 3 Inhale,
Right,
4,
3,
2,
1.
Hold,
12,
11,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
And exhale,
Left,
12,
11,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
One.
Hold.
Four.
Three.
Two.
One.
Release your hand,
Keep your eyes closed.
And let go of the breathing.
The natural form of your breath.
Let's conclude our talk.
Practice by observing your breath.
Release all control.
And simply notice the flow of your natural inhale and exhale.
Let the body relax and the mind settle.
Feel the energizing effects of Surabheda.
The Ping La Energy Channel is now activated.
Bringing focus.
And vitality to your day.
With a long inhale,
Chant OM.
Thank you for joining me in today's practice.
And I look forward to see you in our day six.
Namaskar.
