Namaste and welcome to this very first round of pranayama and beats where you can just press play and go on to a guided journey of breath and meditation to music.
Today we'll do one round of nadi shodhana on each nostril followed by two sets of breath of fire with retentions in between and the practice will leave you balanced and activated for an ending meditation.
So respect your pace and take it easy when you need to.
Find a comfortable seat on floor or chair with your spine tall and breathe for a moment.
And let's center here with three deep breaths in through the nose and out the mouth in through the nose out the mouth one last in and out Nadi shodhana is an alternating nostril breath.
Close your right nostril with your right thumb while placing the index and middle finger on the third eye inhale through the left nostril.
Now close the left nostril with your ring finger and exhale right while pushing the breath out of the belly.
Close the right inhale left exhale right again and push the breath out like in a breath of fire.
So so inhale left hold the breath in contract the pelvic floor and exhale left changing side inhale through the right exhale to the left change our machine to inhale right exhale so so hold the breath in focus at the third eye release both arms down to your knees hold the breath in contract the pelvic floor hold the breath for as long as comfortable one more inhalation exhale breathe we're continuing with breath of fire in breath of fire we're going to exhale out the nose while pushing the navel inwards the inhalation is going to come naturally and the exhalation is strong as if we're igniting a fire from the belly keep your eyes closed and focused upwards at the third eye continue in your own intensity pushing out the nose contracting the navel with the exhalation so so so so fully exhale focus at the third eye contract the pelvic floor with the energy more of a point spine tall relaxed body inhale one more zip so exhale and breathe so we're going into one more round of breath of fire so so so so so and exhale hold the breath out relax the body hold the breath out for as long as comfortable so inhale when you're ready hold the breath here so exhale breathe and the music will continue for another two minutes and you will come to sit in silence for as long as you want namaste so so so
