Welcome.
So to begin Nadi Shodhanaparana Yama,
Alternate nostril breathing,
We're going to take the right hand and we're going to take the peace fingers and we're going to tuck them to the base of the thumb.
And now taking the thumb onto the right nostril,
We're going to exhale fully through the left nostril.
Then inhaling through the left nostril for the count of one,
Two,
Three,
Four.
Plugging the left nostril with the ring and pinky finger,
Then unplugging the right nostril,
Exhaling through the right for the count of one,
Two,
Three,
Four.
Inhaling through that same right nostril for the count of one,
Two,
Three,
Four.
Plugging through the right nostril and then uncovering the left nostril and exhaling for the count of one,
Two,
Three,
Four.
Inhaling through the same left nostril for the count of one,
Two,
Three,
Four.
Plugging with the ring and pinky finger and then exhaling through the right nostril for the count of one,
Two,
Three,
Four.
Inhaling through the right nostril for the count of one,
Two,
Three,
Four.
Plugging with the thumb and then exhaling through the left nostril for the count of one,
Two,
Three,
Four.
Inhaling through the same left nostril for the count of one,
Two,
Three,
Four.
Plugging the left and exhaling through the right nostril for the count of one,
Two,
Three,
Four.
Inhaling through the right for one,
Two,
Three,
Four.
Plugging the right and exhaling through the left for one,
Two,
Three,
Four.
Inhaling through the left for a count of one,
Two,
Three,
Four.
Plugging the left and then exhaling through the right for a count of one,
Two,
Three,
Four.
Inhaling through the right for one,
Two,
Three,
Four.
Plugging and exhaling through the left for one,
Two,
Three,
Four.
Inhaling through the left for one,
Two,
Three,
Four.
Plugging and then exhaling through the right for one,
Two,
Three,
Four.
Inhaling through the right one,
Two,
Three,
Four.
Plugging through the right,
Exhaling through the left for one,
Two,
Three,
Four.
Inhaling through the left for one,
Two,
Three,
Four.
Plugging through the left and exhaling through the right for one,
Two,
Three,
Four.
Inhaling through the right for one,
Two,
Three,
Four.
Plugging through the right and exhaling through the left for one,
Two,
Three,
Four.
Inhaling through the left for one,
Two,
Three,
Four.
Plugging and exhaling through the right for one,
Two,
Three,
Four.
Inhaling through the right for one,
Two,
Three,
Four.
Plugging and exhaling through the left for one,
Two,
Three,
Four.
Inhaling through the left for one,
Two,
Three,
Four.
Plugging and exhaling through the right for one,
Two,
Three,
Four.
Inhaling through the right for one,
Two,
Three,
Four.
Plugging and exhaling through the left for one,
Two,
Three,
Four.
Inhaling left for one,
Two,
Three,
Four.
Plugging left and exhaling right for one,
Two,
Three,
Four.
Inhaling right for one,
Two,
Three,
Four.
Plugging right and exhaling left for one,
Two,
Three,
Four.
Inhaling left for one,
Two,
Three,
Four.
Plugging left and exhaling right for one,
Two,
Three,
Four.
Inhaling right for one,
Two,
Three,
Four.
Plugging right and exhaling left for one,
Two,
Three,
Four.
Then releasing the right hand down and taking a big inhale through both nostrils.
Then exhaling through the nose.
Take a moment here to sit and to breathe with the effects of your pranayama,
Your breathing technique.
Giving yourself a few moments to breathe naturally.
Feeling the effects of your practice.
Thank you for making the time to sit and to practice nadi shodana pranayama,
Alternate nostril breathing.
Feel free to come back to this whenever you need and have a wonderful day.
Namaste.
