In this practice,
We are going to do a three count Nadi Shodhana or alternate nostril breathing.
If it's available for you,
You can place your middle and index finger towards your palm,
And then we'll use the thumb and the ring finger of,
Doesn't matter which hand,
Whichever feels good for you,
To open and close alternate nostrils.
If that feels a little confusing,
You can just use your pinch of fingers.
Okay,
I'll just demonstrate with my pinchy fingers so you can see also.
So what we will be doing.
Is we will close our right nostril,
And we will inhale through the left,
And then we will close the left,
Exhale through the right,
Then we'll inhale through the right,
Close the right,
Exhale through the left.
I'll talk you through it the entire way,
And we'll be doing it to the count of three.
So,
Prepare either your pinching fingers or put your middle and index finger down so you've got your thumb and your ring finger.
Place your hand towards your face.
And then take a normal breath in through both nostrils.
Out through both nostrils.
And then close the right nostril and then breathe in through the left to the count of three.
Two,
Three.
Now close the left,
Open the right and exhale to the count of three.
Three,
Okay,
Inhale through the right.
To.
Three,
Close the right,
Open the left.
Exhale.
Two.
Three,
Inhale through the left.
Close the left,
Open the right,
Exhale.
Inhale through the right.
Close the right,
Exhale through the left.
Okay,
Inhale through the left.
Close the left exhale through the right.
Inhale through the right.
Close the right exhale through the left.
We'll do two more rounds.
Inhale through the left.
Close the left exhale through the right.
Inhale through the right.
Close the right exhale through the left.
One more time,
Inhale through the left.
Close the left exhale through the right.
Inhale through the right.
Close the right exhale through the left.
Beautiful,
Now just release the hands.
Take a nice deep breath in through both nostrils.
And out through both nostrils.
Beautiful.
