Welcome.
Today we will practice alternate nostril breathing,
Also called Nadi Sharana Pranayama,
Which translates as subtle energy clearing breathing technique.
This technique will help you relax your body and mind,
Will help reduce anxiety and promote overall well-being,
Lowering stress and improving cardiovascular function,
Lowering heart rate and blood pressure.
It is best done on an empty stomach.
And please don't practice this breathing technique if you're sick or congested.
Focus on keeping your breath slow,
Smooth and continuous.
Focusing on your breath will help you remember where you are in the cycle.
You should be able to breathe easily through the practice.
Please listen to the instructions before you start the practice.
Sit in a comfortable position with your legs crossed or on a chair with both feet flat on the floor.
Place your left hand on your left knee on Giyamudra,
Connecting your thumb with your index finger and stretching the rest of your fingers out,
Relaxing your arm on your lap.
Lift your right hand up towards your nose.
You're going to use your thumb and your ring finger or your pinky,
Depending on the size of your hand,
To close the nostrils.
You can also put pointy finger and middle finger on your third eye as you do this.
Exhale completely and then use your right thumb to close your right nostril.
Inhale through your left nostril and then close the left nostril with your finger,
Opening the right nostril and exhaling through this side.
Inhale through the right nostril,
Close this nostril,
Open the left nostril and exhale through the left side.
This is one cycle.
We will continue for up to five minutes.
Always complete the practice by finishing with an exhale on the left side.
We will continue for a few minutes and at the end of those minutes,
You will hear the sound of my bell.
Inhale through the left nostril.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
After finishing your last exhale on your left nostril,
Go back to regular breathing.
Rest your hands,
Palms up on your lap or angi and muga again.
Notice the energy flowing through your body.
Become aware of how the energy has shifted through this practice.
Enjoy the stillness within.
And your next inhale and exhale,
Open your eyes.
Namaste.
