Let's begin.
Finding a comfortable position.
Ground on your mat.
Or on a couch or the sofa.
Where were most convenient.
Close your eyes.
Let's start.
Concentration and awareness technique to start with.
Simply close your eyes.
And focus on your breath.
In going.
And outgoing process of breathing.
Breath comes in.
Stomach rises.
The grid goes out.
Stomach falls.
We will do anulom vilom.
With the ratio of for inhale.
And hit exhale.
Bring your right hand in Vishnu Mudra.
Left hand in Chin Mudra.
Breathing normally into your abdomen.
Breathe out.
Breathe in.
And breathe out completely.
Close your right nostril.
Inhale left 4,
3,
2,
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,
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,
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,
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,
4,
3,
2,
1.
Inhale one bring your hands down Keep your eyes closed.
Sit quietly for a while.
At this point,
Your both hands in Chin Mudra or Gyan Mudra.
Or simply interlock together in front.
In your lab.
Nadi Sodha Pranayama with the ratio of 4,
Inhale.
Freehold.
And 8 exhales.
Bring your right hand into Vishnu Mudra.
Left hand in Chin Mudra.
Inhale in your abdomen.
Exhale.
Inhale.
Now exhale completely and close your right nostril.
Inhale left,
4,
3,
2,
1.
Hold,
3,
2,
1.
Exhale right,
7,
6,
5,
4,
3,
2,
1.
4,
3,
2,
1.
Inhale,
Right,
4,
3,
2,
1.
Hold,
3,
2,
1.
Exhale,
Left,
7,
6,
5,
4,
3,
2,
1.
Inhale,
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 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 4,
3,
2,
1.
Hold,
3,
2,
1.
Two,
One,
Exhale,
Right,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Inhale,
Right,
Four,
Three,
Two,
One,
Hold,
Three,
Two,
One,
Exhale,
Left,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
And bring your hands down,
Keep your eyes closed,
Sit quietly for a while.
And become aware.
How this prana is helping you.
How the intake of brown is increased.
Outcome.
Peaceful your mind becomes.
And your body is at rest.
Ramri Pranayama.
We will do 5 Brummer.
Or five humming bees For this practice,
You are going to close your ears gently,
Eyes Mao.
Breathe in through your nose.
And going to breathe out with humming sound.
So let's start.
Close your eyes.
Ears,
Mouth.
Gently inhale.
And exhale with humming sound.
Thank you very much.
Inhale.
Thank you.
Inhale.
Thank you.
4,
Inhale.
Uh you Round five,
Inhale.
Thank you.
High round,
Drop your hands down,
Keep your eyes closed.
Hence either in Chin Mudra or Gyan Mudra.
Or simply Cross your hands.
In your lap.
Keep your eyes closed.
And sit quietly for a while.
Or you can also lie down with feet apart.
Hands apart,
Palm facing upward the ceiling.
At this point you must be fully concentrated.
Grounded.
And in the present moment.
So enjoy this state of yourself.
While you relax in Shavasana.
Today's practice.
Completed.
