Hi everyone,
My name is Sandra and I am a certified yoga teacher.
So in today's session we are going to work with a breathing technique called Nadi Sodhana.
You might have also heard of Anuloma Viloma or alternate nostril breathing.
Those are three names for the same practice,
The same exercise and basically what we are going to do is use our hand to block one nostril at a time so that we can breathe in only through one nostril and then we will keep changing sides.
It's an easy practice.
Today we will be doing the entry level without any breath retention and that is why this practice is recommended for everyone no matter your age or health condition.
Nadi Sodhana means purification of the channels and we understand channels as the nostrils and all the channels,
The breathing and respiratory system channels.
So there are two versions of this exercise.
One is Surya Vedana and the other one is Chandra Vedana.
Surya means the sun and it is related towards the more active side,
Towards the right side of our body and it's a practice that will make us gain some energy,
Will make us feel very refreshed and active and on the other side we have Chandra which is the moon and the more calm side which induces relaxation.
In today's session we are going to practice Surya Vedana from the Nadi Sodhana,
Quite a few words there and that means that we will be starting through our right nostril.
So I will guide you through,
Don't stress too much,
It's a very easy exercise.
You just need to get focused and follow the instructions carefully but then once you get it,
It will be very very easy to follow and actually it's a very satisfying practice which leaves you with a very refreshing sensation afterwards.
So the effects of the benefits of this practice are precisely those.
You will feel some sort of refreshed energy,
Maybe also some calmness and relaxation and personally to me,
After the practice I feel like I have way more mental clarity and a peaceful sensation overall.
So before starting this practice you may want to blow your nose just to make sure that both nostrils and the two channels are unblocked and that you can breathe properly.
If during this practice one of the sides is somehow blocked,
Just don't worry too much,
Keep trying.
If it's not possible for you to continue,
Go ahead,
Blow your nose and come back but don't give up.
At the beginning it may seem a bit challenging but it gets better,
I promise.
And after the practice you may feel an improvement on those two sides of your breathing system and maybe you feel somehow that you can breathe better.
As we will only use one nostril at a time to breathe in and out,
We can go a little bit slowly compared to when we breathe with both nostrils.
So we will take more time to completely fill up our lungs which is perfect because then we can control our breath and try to slow it down a little bit,
Gaining also all the benefits from this practice which it's a more relaxed and deep breath.
So we are going to get started.
We are going to do Surya Vedana.
So we are going to start with our right side and to do this pose just go ahead and sit in any comfortable position.
If you can just make sure that your back is as straight as possible,
You can be sitting on the floor,
On your mat or on a chair.
And we are going to try to keep our spine long throughout the practice and a comfortable position so that we don't have to move too much.
We will be using our right hand to block the nostrils and for that we are going to use a mudra,
A hand position in which the index and middle finger will be together and we will place them on the middle of our forehead in between the eyebrows.
So index and middle finger together on top of the third eye,
This space between your eyebrows and with the right thumb you will be blocking and unblocking the right nostril and with the ring and pinky finger you will be blocking and unblocking the left nostril.
So you are going to hold your right arm the whole time in that position and if that is somehow challenging at the beginning you can always use your left hand to support your other arm.
So you may place the right elbow on top of your left palm just to hold a little bit the weight and divide the effort.
If not you can just hold your right arm on its own and you can rest your left hand on your thigh or on the floor.
So we are going to get ready.
Place your index and middle finger in between your eyebrows.
Make sure your spine is long,
You're sitting nice and tall and you will use the thumb to block the right nostril and the ring and pinky finger to block the left nostril.
I'm going to guide you through and I will be telling you when to unblock and block each of the nostrils.
So go ahead and close your eyes and we are going to start now this Surya-vedana,
Nadi-sodana practice.
Just as you are with both nostrils open go ahead and inhale here.
Now we will block the left nostril with the ring and pinky finger and exhale only through the right nostril.
Stay here,
Inhale through the right nostril and now go ahead and switch fingers.
You block the right nostril and open up the left nostril and exhale through the left nostril.
Stay here,
We inhale left,
Block the left,
Open the right nostril and exhale through the right.
Stay here,
Inhale right,
Switch fingers,
Exhale left.
Stay here,
Inhale left,
Switch fingers and exhale right.
Once again stay here,
Inhale through the right nostril,
Switch and exhale through the left nostril.
Stay here,
Inhale through the left side,
Change and exhale through the right side.
Once again we stay,
Inhale through the right,
Change,
Exhale through the left.
Stay here,
Inhale left,
Change,
Exhale right.
Stay here,
Inhale right,
Change,
Exhale left.
Inhale left,
Change,
Exhale right.
Inhale here,
Through the right side,
Change,
Exhale left.
Inhale left,
Change fingers,
Exhale right.
Inhale once again through the right side,
Switch,
Exhale through the left.
Stay here,
Inhale left,
Change,
Exhale right.
Stay here,
Inhale right,
Change,
Exhale left.
Inhale left,
Change,
Exhale right.
Inhale right,
Try to fill up your belly and your chest,
Change fingers,
Exhale left,
Removing the air from your chest and your belly.
Stay here,
Inhale left,
Change fingers,
Exhale right.
Relax your hand,
Come back to a natural breath without controlling the nostrils,
Without blocking or unblocking.
Just breathe through the nose as you would do naturally and take a moment to appreciate the effects of this practice.
You may feel now maybe more relaxed,
Maybe you feel a sense of clarity,
Of peace.
If this was your first time,
It may have been a bit challenging to keep up with the instructions,
Just give it a go another time.
This practice gets better and better with time and some effort.
Thank you so much for taking the time to connect,
To really bind your mind,
Body and breath and I will see you next time.
Namaste.
