Alternate nostril breathing is a type of pranayama that regulates the breath flow between the right and the left nostrils,
Also known as the pingala and ida channels that represent solar and lunar energy.
Place the hand in nasika mudra,
Bend the second and third fingers towards the palm while outstretching the thumb,
Ring and pinky fingers.
The thumb is used to close the right nostril while the ring finger closes the left nostril.
Alternate nostril pranayama always begins with the left nostril.
While one nostril is closed,
You exhale.
After every exhalation,
Take a deep inhale,
Close that nostril and exhale out the opposite nostril.
Begin by closing the right nostril with the thumb and exhale fully out of the left nostril.
Inhale deeply and then close the left nostril with the ring finger and exhale fully out of the right nostril.
Inhale deeply and then close the right nostril with the thumb and exhale fully out of the left nostril.
This is one cycle.
Keep repeating the exhale followed by an inhale.
Close the nostril and exhale out the opposite nostril.
Go at your own pace following the rhythm of your breath.
Do not feel rushed or any sense of dis-ease.
Let the breath be relaxed and full.
Keep repeating the alternate nostril breathing until you are given instructions to stop.
Finish by exhaling out the left nostril.
Release the mudra or hand gesture.
Now let the breath come back to normal.
Keep the eyes closed and simply observe the effect of your breathing practice.
What changes do you notice in the body,
In the mind,
In your being?
Observe from a place without any judgment.
Notice the feeling of quiet spaciousness within the mind.
Feel that inner stillness at the depth of your being.
Enjoy the state of peacefulness,
Serenity,
Tranquility.
Stand in silence and enjoy the effect of alternate nostril breathing.
Thank you.
