Welcome.
We will now perform Nadi Shodhana Pranayama,
The Nadi Purification Pranayama,
In which we concentrate to feel the purifying of Ida Nadi and Pingala Nadi,
The left and right channels,
To balance the Yin and Yang aspects of the being.
We will start with three ventilation breaths,
Which means we are going to inhale deeply through the nose and exhale forcefully through the mouth.
So,
Let's begin with that.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Now,
Breathe normally.
Take a moment to center yourself.
Close your eyes.
And now,
I will describe to you how to do this pranayama.
This is the alternate breathing,
Which means we are going to inhale through one nostril and cover the other one.
We always start with the left nostril inhaling,
And we always conclude by exhaling through the left nostril.
This means a whole cycle.
So,
You can cover your right nostril with your right thumb,
Placing the index finger and the middle finger on your forehead,
Or you can also place your hand,
Your fingers,
In the most comfortable way that you can find.
Sometimes it's nice to hold your elbow with some pillows,
Unless that you relax your arm,
Fingers,
Every time that you hold the inhale or the exhalation.
So,
We are going to start together.
Sit with your spine straight.
Relax your body.
Bring your finger to cover your right nostril,
So you are able to inhale only through the left.
Let's begin with a deep,
Full breath through the left nostril.
Hold for a moment.
And now exhale through the right nostril,
Covering the left one.
Hold the void retention.
Inhale through the right nostril,
Cover the left one.
Hold for a moment.
Exhale through the left nostril.
Hold the void retention.
Inhale through the left nostril.
Hold.
Relax your arm if you need.
And now exhale through the right.
Hold.
Inhale through the right.
Inhale through the right.
Hold.
Exhale through the left.
Hold the void.
One last cycle together.
Inhale through the left.
Hold.
Relax your arm.
Exhale through the right,
Cover the left nostril.
Inhale through the right.
Hold.
Exhale through the left.
And now continue a few more cycles by your own.
Keep your spine straight.
Relax your body when you hold either the void or the full retention.
Remember left,
Right,
Right,
Left.
Let's begin.
Please don't begin a new round.
Finish the current round with an exhalation through the left nostril.
Eyes closed.
Attention focused to perceive the general energizing of the being.
The balancing and harmonious activation of Ida and Pingala Nadi.
The left and the right channels.
And the balancing of the two polarities of your being,
The masculine and the feminine.
Very good.
With this we conclude our pranayama practice of today.
Come back tomorrow for another session.
Thank you.
Have a wonderful day.
