00:00Anulom Vilom
00:03This practice can be done in a seated position.
00:07Using the thumb of your dominant hand, block your right nostril and inhale through your
00:12left nostril.
00:14Be sure to inhale into your belly, not your chest.
00:18Once you are full of breath, close your left nostril with the ring finger of the same hand,
00:24keeping your right nostril closed and hold the breath for a moment.
00:28Then release your thumb and exhale through your right nostril.
00:32Be sure to exhale all the breath out of the right side and pause before inhaling again
00:38through the same side.
00:40Close both nostrils once you have inhaled on the right side and exhaled through the
00:45left side.
00:47A complete cycle of breath includes an inhalation and exhalation through both nostrils.
00:53If you are starting out, you can do a 4 count inhalation, holding your breath for 4-8 counts
01:00and then exhale for 4 counts.
01:03Perform up to 10 cycles and notice how your body responds.
01:07You may feel more relaxed and calm in both your mind and body.
01:11It is a calm, soothing breathing technique that can be done at any time of the day.
01:16Try practicing this technique when you are anxious, nervous or having trouble falling
01:21asleep.
01:23Inhaling through the right nostril tends to activate the left brain hemisphere and
01:27breathing through the left nostril tends to activate the right brain hemisphere.
01:31Also, the flow of breath in both nostrils becomes more balanced.
01:38Kapalabhati Pranayama
01:42Kapalabhati means skull shining breath.
01:45It is a pranayama exercise as well as an internal kriya or cleansing technique.
01:51Meditators of Kapalabhati believe that this breath will help clear mucus in the air passages,
01:57relieve congestion, reduce bloating and improve lung capacity.
02:02Start by sitting in a comfortable position with a tall, straight spine and exhale completely.
02:08Inhale briefly through both nostrils, then sharply exhale while pulling your navel in
02:14towards your spine.
02:16The exhalation is short and quick but very active, while the inhalation is short and
02:22passive.
02:23Again, pull your navel in as you exhale and soften it on the inhalation.
02:28Do one round of 30 and rest for a minute, with some deep breaths in between.
02:35Repeat.
02:36If this seems strenuous, start with 15 and gradually work your way up.
02:41Kapalabhati is great to do in the morning if you are feeling sluggish.
02:45You may also try it when you are feeling bloated, but don't do it on a full stomach.
02:53Ujjayi Pranayama
02:54Ujjayi means victorious breath.
02:56It is also referred to as ocean breath due to the sound it creates.
03:01Ujjayi encourages full expansion of the lungs and by focusing your attention on your breath,
03:07it can assist in calming the mind.
03:10Find a place where you can sit comfortably with a straight spine.
03:14Take a steady breath in through both nostrils.
03:18Inhale until you reach your lung capacity, maintain a tall spine, hold your breath for
03:23a second, then constrict some of the breath at the back of your throat, as if you were
03:29about to whisper a secret, and exhale slowly through both nostrils.
03:36This exhalation will sound like an ocean wave, a gentle rush of air.
03:42You should feel the air on the roof of your mouth as you exhale.
03:46Repeat up to 20 times.
03:48This breath can be practiced for up to 10 minutes at any time of day.
03:53Ujjayi is classified as a calming pranayama.
03:57It soothes the nervous system and calms the mind.
04:00It has a profound relaxing effect at a psychic level.
04:04It helps to relieve insomnia.
04:06It is useful for people suffering from high blood pressure as it slows down the heart
04:11rate.
04:12This breath encourages clearing heat with coolness.
04:19It is especially helpful during summer and in hot climes like that of the UAE.
04:25Make an oval shape with your mouth, separating lips and exposing your teeth, keeping your
04:31tongue flat.
04:33Exhale through your mouth, taking in all the air that you can.
04:37It might make a hissing sound.
04:40After inhaling, bring the tip of your tongue to the roof of your mouth and close your lips.
04:45Feel the coolness of the inhalation in your mouth.
04:49Then exhale through your nose.
04:51Repeat 5-10 times or as needed.
04:55If you're feeling overheated, irritable, or find yourself waiting impatiently in hot
05:00weather, this breathing technique is a great tool to try to cool off and relax.
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