Nadi Shadana.
This practice is best experienced sitting upright.
So take a moment to adjust your posture.
Feel into the symmetry of your body.
Ensure that there's an even distribution of weight at the base.
The feet are evenly placed beneath the knees.
And gently bring a length into the spine.
Open up the back and neck.
Shoulders down and back.
And take a moment to get your bearings.
Notice where you're sitting,
The room you're in.
Closing your eyes.
Notice the feeling in your body.
And now our practice of Nadi Shadana will begin.
So bringing the hands up to the eyebrow center,
Gently blocking the right side of the nose and breathing into the left.
And out to the right.
Breathing into the left.
And out to the right.
Breathing into the left.
And out to the right.
Breathing into the left.
And out to the right.
Expelling all of the air from your system.
Keeping the right side open now.
Breathing into the right.
And out to the left.
Into the right.
And out to the left.
Breathing into the right.
And out to the left.
Breathing into the right.
And out to the left.
Allowing all the air to leave your body.
Hand down in your lap.
And breathing in through both now.
Long thin ribbon of breath.
And exhaling through both.
Allow all of the air to naturally stream from the body.
Breathing in through both.
And out through both.
And breathing in through both.
Feeling the breath flood the body.
And breathing out through both.
Hands up to the eyebrow center,
Gently blocking the right side of the nose.
Breathing into the left.
And out to the right.
Keep the right side open.
Breathing into the right.
And out to the left.
Into the left.
And out to the right.
Into the right.
And out to the left.
Into the left.
And out to the right.
And into the right.
And out to the left.
Allow all the air to stream from your body.
And breathing in now through both.
And out through both.
Breathing in through both as if you're breathing down the central column of your system.
Breathing out through both.
Breathing in through both.
Breathing out through both.
And take one big yoga breath filling from the pubic bone all the way up to the collar bone.
And hold the breath.
And exhale.
Allow all of the air to leave your body.
And now allow your natural breathing rhythm to reestablish.
You may be able to notice that your natural breath has become a little bit deeper,
A little bit longer.
You may have noticed that the activity in your mind has become more relaxed at ease.
Less tugging for your attention.
And feel your breath naturally moving in and out of your body.
Much like the waves draw up onto the shore of your awareness and then draw back out into the ocean of the atmosphere.
With every breath you exchange life and life force with the world around you.
This body is a natural description.
Very gently now bring your awareness back to your physical body sitting in the chair.
Feel the contact between the parts of your body and the chair itself.
Become aware of your feet touching the ground beneath you.
And when you're ready send a very gentle command of movement to toes and fingers.
Start to move toes and fingers becoming more and more aware of your skin,
The dimension of the space around you.
You can rub your hands and generate some warmth with the friction of the rubbing and hold warm hands over closed eyes.
And track your awareness towards that warmth back into the face,
Back into the eyes,
Back into your interface with the day.
And our practice of Nadi Shadana is complete.
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