BREATHING EXERCISES - PART III

See for Breathing Exercise - Part II in this blog before continuing the exercise below

EXERCISE - 5

Along with other Breathing Exercises this advanced Breathing technique helps Physical and Mental strength of a person. This should be done before doing PRANAYAMA breathing technique.

NADI SUDHI/ ALTERNATE NOSTRIL BREATHING:

1. Sit in Artha Padmasana or Vajrasana pose with Prithvi mudra in one hand.

 2. Close the right nostril with right thumb and EXHALE fully with the left nostril  with index and middle finger kept on the fore head.

Left nostril is closed with thumb finger and EXHALATION & then INHALATION  is done through right nostril

3. Now, INHALE slowly through the same nostril slowly and gently.
4. Now, close the left nostril with ring finger and EXHALE slowly with the right nostril.

Right nostril closed with ring finger and Exhalation & then Inhalation is done through left nostril

5. This process of INHALING through one nostril and EXHALING through other nostril is considered as one cycle.
6. Now, INHALE slowly through the same nostril through which you EXHALED with fingers in the same position.
7. Now, close the nostril through which you INHALED with the thumb finger & EXHALE thorough the other nostril moving the ring finger.
8. The INHALATION & EXHALATION should be done slowly.
9. For those who are unable to sit in Artha Padmasana or Vajrasana pose, can sit on a chair without bending the back on straight posture, with legs placed on the floor.

Note:

• The Breathing should not be forced or done with Strain.
• Persons suffering from High Blood pressure should avoid this breathing.
• If any uncomfortable feeling, discard the practice immediately.
• This should not be done immediately after a meal.
• Best to do in the morning, in empty stomach or 2 hours after a meal.
• For left handers, see the pictures above and follow as given.

Benefits of Breathing exercises

When we learn to take deep, slow breaths, our body show positive reactions

• It makes the Heart stronger
• Helps to detoxify toxins from body
• It strengthens lungs and nervous system
• It removes carbon-di-oxide from blood and increases oxygen, thus improving blood quality
•  Strengthens Immune system and posture
• Prevents mood swings  and stress
• Helps digestion and assists in cellular regeneration
• Improves sleep

CREATE A ROUTINE:

1. Choose a place to sit comfortably and quietly with hands on  knees and shoulders relaxed.
2. Doing breathing in the morning in empty stomach will be fine. If there is no time in the morning, there should be at least 3 hours gap after having food.
3. First, we have to begin with EXHALING as the lungs needs to be emptied before INHALING.
4. Close the eyes and sit straight.
4.INHALE in through your nose slowly.
5. EXHALE slowly through your nose for 5 seconds.
6. We can feel the movement of abdominal muscles.
7. At the end of the breath pause for 2 seconds and repeat the INHALING and EXHALING process.
8. Close the eyes and repeat the process for 5 to 10 times.
9. As we get used to, the number of cycles can be increased.
10. It is preferable to do alteast for 5 minutes a day.