Nadi Shodhana Pranayama ( Alternate Nostril Breathing)
Nadi means subtle energy channel
shodhana means cleansing, purification
pranayama means breathing technique
Nadi Shodhana pranayama is a breathing technique that clears these blocked energy channels which helps in calming the mind.
This technique is also called Anulom Vilom pranayama
Benefits of Nadi Shodhana
• Cleanses the pranic channels
• Creates physical and mental balance
• Relieves anxiety and stress
• Balances the left and right hemispheres of the brain
• Lowers blood pressure
• Relaxes and induces rest and sleep
• Relieves depression
• Affects the pineal gland which controls blood glucose and hormonal levels
Yogic breathing, or pranayama, refers to conscious and controlled breathing that matches the rhythm of yoga postures.
The breath aspect of yoga is known as pranayama in Sanskrit. “Prana” means “life force”, while “ayama” means “stretching.”
Three-part breath (Dirga Pranayama)
The three-part breath, or full yogic breath, involves using the nose, chest, and belly to fully inhale and exhale.
To practice this breathing exercise:
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Sit cross-legged on the floor or in Sukhasana with an erect spine. Take a few natural breaths in and out through the nose. Keep your eyes close if it is comfortable to do so
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Breathing through the nose, taking in a third of one’s full lung capacity deep into the diaphragm, expanding the belly and contracting the rib cage, and finally, breathing into the upper chest.
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Release the breath through the nose, in reverse order; emptying first the chest, then the ribcage, then the belly. Continue for up to 10 rounds also u can hold with Antar Kumbakas (internal retention) before returning to the breath’s natural rhythm.
Marichyasana (Sage Pose)
A forward seated bend is done as a part of Astanga Yoga. This Asana is dedicated to the ancient Indian sage Marichi, son of Brahma. It is the Sanskrit name and its meaning is ‘A ray of light’. This Asana focuses on the overall health of an individual in terms of physical, mental, and spiritual ways in their life.
Benefits
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It calms and relaxes the mind and body
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It helps in stretching the spine and body
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It helps in removing fatigue
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It stimulates abdominal organs such as the liver and Kidney
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It also helps in reducing sciatica pains
15 Counts with normal breathing
