Come to a seated comfortable position,
Sitting up onto a rolled blanket or a pillow or cushion.
Encourage your spine to be straight and tall.
We're going to practice Nadi Shraddhana,
Alternate nostril breathing.
If you've got a blocked nose at the moment or any sinus issues,
Then please practice mental alternate nostril breathing,
Where you use your imagination to follow the instructions.
When you're settled into a comfortable position,
Please bring your right hand up towards your face.
We'll use the right thumb at the right nostril.
The index and middle finger come between the eyebrows and the ring finger comes to the left nostril.
The little finger folds in towards the palm of the hand.
We're going to take a deep breath in here and slowly exhale all the air out.
Now you're going to use the ring finger to close the left nostril and inhale through the right.
Close the right,
Open the left and exhale through the left.
Inhale left.
Close left and exhale right.
Inhale right.
Close right,
Exhale left.
Inhale left.
Close left,
Exhale right.
Inhale right.
Close right,
Exhale left.
Inhale left.
Close left,
Exhale right.
Inhale right.
Close right,
Exhale left.
Inhale left.
Close left,
Exhale right.
Inhale right.
Close right,
Exhale left.
Make sure you're still sitting up nice and tall.
Inhale left.
Close left,
Exhale right.
Open the shoulders,
Inhale right.
Close right,
Exhale left.
Inhale left.
Close left,
Exhale right.
Inhale right.
Close right,
Exhale left.
Inhale left.
Close left,
Exhale right.
Inhale right.
Close right,
Exhale left.
Inhale left.
Close left,
Exhale right.
Inhale right.
Close right,
Exhale left.
Inhale left.
Close left,
Exhale right.
Inhale right.
Close right,
Exhale left.
Inhale left.
Close left,
Exhale right.
Take your hands down,
Place your palms face down and your lap.
Allow your shoulders to relax.
Notice the difference the breath practice has brought to your mind,
To your body.
Take a few moments before you move and get up,
Head up out your day.
