Prana meaning life force and yama meaning control of breath.
We're going to start with an alternate nostril breathing technique called Anulam Valom which is an ideal breathing practice for a healthy heart and to help cure problems of the mind like depression,
Anxiety,
Stress,
And anxiety.
So let's start with Prana.
Anulam Valom Pranayama is very easy to do.
First of all close your eyes and sit in a comfortable seated position and rest your hands on your knees.
Close the right nostril with your right thumb and inhale slowly through your nose.
Inhale and exhale slowly through your nose.
Then inhale slowly,
Keep your right hand close to your left nostril and exhale slowly through your right nostril with the commodities here as you inhale and Vis coated whooshing source on your right.
Inhale and exhale slowly with the commodities here as you inhale and Ex cada autonomic fluid through the right nostril,
Then release your ring finger and place the thumb on your right for an exhalation out the left nostril.
And we will repeat this process for five minutes.
Close the right nostril with the right thumb and inhale slowly through the left nostril.
Inhale as much oxygen as you can and then remove the thumb and then replace the ring finger on your left nostril then exhale out the right.
Keeping your ring finger on your left nostril,
Inhale through the right nostril then release your ring finger and place the thumb on your right for an exhalation out the left nostril.
Inhale slowly through the left nostril.
Slowly your breath down.
Be focused and concentrate on your breathing.
In through the left,
Out the right.
Inhale through the right,
Exhale out the left.
Count to slow five seconds inside your head as you inhale and five seconds as you exhale.
This will help slow down your heart rate and help relax the body and mind.
Inhale through the left,
Exhale out the right.
Inhale through the right,
Then exhale out the left.
Always inhaling from the same nostril that we've just exhaled from.
Inhale through the left,
Exhale out the right.
We are balancing our body and mind and resting in the present moment.
Inhale through the left,
Count a nice slow five seconds in your head as you inhale.
Then exhale for five seconds out the opposite nostril.
Inhale through the right,
Exhale out the left.
Letting go of anything that does not serve you.
Concentrating on the in and out flow.
Inhale through the right,
Exhale out the left.
Well done.
Now we are going to do the next level of Anulam Vilom which is called Nadi Sharanah Pranayam where we hold our breath in for 10 seconds after each inhalation before exhaling out the opposite nostril.
So again close the right nostril with the right thumb and inhale through the left and this time hold the oxygen or prana life force in for 10 seconds counting in your head.
You can even press both thumb and ring finger on either nostril to make it easier and sit in the stillness.
After 10 seconds remove the thumb from your right nostril and place the ring finger to close the left and exhale out the right completely.
Keep your ring finger on your left nostril and inhale deeply through the right nostril.
Hold for 10 seconds.
Sit in the stillness then release your ring finger and place the thumb on your right nostril for an exhalation out the left nostril.
We will repeat this for five minutes.
Inhaling through the left,
Holding for 10,
Then exhaling out the right.
Inhaling through the right,
Holding for 10,
Then exhaling out the left.
Inhaling through the right,
Holding for 10,
Then exhaling out the left.
Letting go of all thoughts and worries.
Sitting in the tranquility of holding in your prana,
Your energy life force.
And through the left,
Hold for 10 and out the right.
And through the right,
Hold for 10 and exhale out the left.
You are balancing your energy right now and slowing down your heart and mind,
Which creates a spacious and stress free environment,
Allowing for more happiness and creativity.
Well done,
You have now completed your daily pranayama breathing meditation.
