Welcome to day one of our intermediate breathing series.
Today we will focus on Nadi Sodhan.
Also known as alternative breathing with an advanced element of breath retention or kumbhaka.
This practice will help.
Balance your energy channels.
Calm your mind.
And prepare your body for deeper pranayama.
Take a comfortable seated position.
Keeping your spine straight.
Rest your hands on your knees.
In Gyan Mudra or Chin Mudra.
Gently close your eyes.
And take a deep breath in through your nose.
And exhale slowly through your nose.
Let's repeat this two more times.
Breathing in deeply.
And breathing out fully.
Breathing in.
And breathing out completely.
Now bring your awareness to the natural rhythm of your breath.
We will begin with a simple Nadi Sodhan to ease into the practice.
Raise your right hand and form vishnu mudra by folding your index and middle finger into your palm inhale and exhale completely.
Close your right nostril gently with your thumb.
Inhale slowly through your left nostril.
Close your left nostril.
And open write.
Exhale.
Now inhale through your right nostril.
Close it.
And exhale through your left.
This is one complete cycle.
Let's repeat this three more times.
Inhale through left.
Close.
Exhale through your right.
Inhale through your right.
Exhale through your left.
Inhale,
Throw your left.
Exhale through your right.
Inhale through your right.
Exhale to your left.
Now.
Let's move into the advanced practice.
We will add breath retention.
Kumbhaka.
The cycle is going to be 4 inhale,
3 exhale.
Aid,
Retention or hold.
8.
Exhale.
And forehold.
Let's start.
Close your right nostril and inhale through your left nostril for a count of four.
Three,
Two,
One.
Gently close both nostrils,
Retain the breath for a count of eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Open your right nostril and exhale for a count of eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Now hold for three,
Two,
One.
Now switch the side.
Inhale through your right nostril for four,
Five,
Three.
Two,
One.
Retain eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale through your left 8,
7,
6,
5,
4,
3,
2,
1.
Hold 4,
3,
2,
1.
That's good.
That's complete one cycle.
Continue with this cycle at your own pace.
Remember,
If breath retention feels challenging,
You can reduce the duration or skip the last pause.
Keep your breath smooth.
And your mind focused.
Inhale through your left,
4,
3,
2,
1.
One.
All.
7,
6,
5,
4,
3,
2,
1.
Exhale right.
8,
7,
6,
5,
4,
3,
2,
1.
Hold.
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.
Hold 4,
3,
2,
1.
Inhale left 4,
3,
2.
One.
All 7,
6,
5,
4,
3,
2,
1.
Exhale right.
8,
7,
6,
5,
4,
3,
2,
1.
Hold.
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 hold 4 3 2 1 inhale left 4 3 2 1 to One.
All.
7,
6,
5,
4,
3,
2,
1.
Exhale right.
8,
7,
6,
5,
4,
3,
2,
1.
Hold.
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.
Hold 4,
3,
2,
1.
That's good.
Bring your hands down.
Stay with the rhythm.
Observe how your body feels.
With each round.
Notice the calm and balance emerging with each breath.
Release the control of your breath and allow it to flow naturally.
Place your both hands on your knees.
Or in your lap.
Facing upward.
Visualize a golden light.
Flowing through the central channel of your body.
Bringing balance and harmony to every cell.
Now.
Take a deep breath in and chant an OM with me.
You Feel the vibration.
Soothing your mind and body.
Let's chant two more times.
Thank you for joining me in today's practice.
I look forward to seeing you for day two,
Where we will explore energizing techniques with Kapalbhati.
Namaskar.
