Hey and welcome to Nadi Shodhana Alternate Nostril Breathing.
To calm the nervous system,
To calm the mind and to bring us into a state of equilibrium.
So with Nadi Shodhana,
It is an alternate nostril breathing technique.
And what we're doing is we're clearing the channels.
So Nadi is a channel and these channels flow up and down through the body,
Out through our limbs,
Mainly up and down through the spine.
And the way we clear them is by breathing in through left nostril and then exhaling through the right nostril and then reversing the pattern,
Breathing in through right and exhaling through the left.
I'll guide you through and then there'll be some time to practice in your own time as well.
So to begin just finding a comfortable seat and you can sit on a chair or you can sit on a pillow on the ground,
A cushion,
Or anything that you have handy.
You can sit on the couch,
But just making sure that you've got a nice,
Long,
Straight spine.
So we're not slumped down in our seat.
We're nice and long through the spine,
Grounding down through our sit bones,
Wherever you are,
And reaching the crown of the head up towards the ceiling.
So to begin,
I invite you to close down the eyes for just a moment and become present in your body.
Take a long,
Full,
Deep breath in through the nose.
And exhale through the nose.
Beautiful,
Simply arriving in your space and then gently blink open the eyes.
So we'll bring our middle finger and index finger of our right hand and we'll bring it to the third eye centre,
The space between the eyebrows.
So we're going to be using our thumb and our ring finger on our right hand to close the alternate nostrils.
And we're keeping that spine nice and long throughout the practice.
To begin,
We'll breathe in through both nostrils.
And then close right nostril with your thumb and exhale completely through left.
Inhale left 2 3 4 5 close left hold exhale right 2 3 4 5 Inhale right,
2,
3,
4,
5.
Hosa Tata.
Close right,
Exhale left.
Two,
Three,
Four,
Five.
That was one round.
Breathing in left,
Two,
Three,
Four,
Five.
Pause exhale right 2 3 4 5 Inhale 2 3 4 5 6 exhale 2 3 4 5 inhale two three four five keeping the same breathing pattern exhale right two three four five inhale two three four five exhale 2 3 4 5 6 Breathing in.
Pods.
Excel.
Inhale.
Exit Inhale,
Allowing a short pause at the top.
And then exhale.
Allowing for a short pause at the bottom.
Inhale.
Excel.
Inhale.
Exit Breathing in.
Breathing in.
Three rounds,
Doing your own breath in your own time,
Starting with an inhalation through left nostril.
Handing all the way to five,
Pause at the top,
And then exhaling through the opposite nostril.
We're here for three full rounds together.
On your next exhalation to the left nostril.
Just slowly releasing the right hand down to the left.
Both palms facing down to ground our energy.
And begin to breathe in and out of both nostrils.
Maybe noticing if you feel clearer in your nasal passages.
Maybe you feel clearer and more present in your mind.
Do you feel balance?
In your nervous system.
Just a moment or two to be present in this moment.
Creating a state of calm,
Of peace,
Of tranquility,
Both in the body and mind.
I'm Danny and thank you so much for practicing with me.
See you soon.
Namaste.
