This month we added Naddhi Shuddhi to our pranayama (breathing) sequence. We now have all five pranayama practices incorporated into our daily practice. This a very simple breathing technique that has so many benefits either practised on it’s own or in combination with the other breathing practices. It works very well, if you are short on time, with Bhramari Pranayama (Humming Bee Breath).
How to do:
Sit comfortably with your back straight, eyes closed, be aware of your breath
Close your right nostril with your right thumb (at the septum bone)
Place your index finger and middle finger gently at the space between the eyebrows
Use the little finger and middle finger when we close the left nostril
Relax your arm and keep it in front, close to your body
Rest your left hand on your left knee or in your lap
Inhale through the left nostril – count 1,2,3
Close the left nostril, exhale through the right nostril – count 1,2,3
Inhale through the right nostril, - count 1,2,3,
Close the right nostril, exhale through the left nostril – count 1,2,3
This is one round, repeat for at least six rounds.
Keep your head upright. There should be no strain with the breath. Keep the breath soft, smooth, silent. As you inhale, follow your breath with your awareness from the tip of the nostril to the space between the eyebrows. As you exhale follow your breath from between the eyebrows to the tip of the nostril. Imagine you are drawing a triangle with your awareness, the base is at the nostrils, the apex is at the space between the eyebrows.
When you have finished rest your hands in your lap, relax your arms and shoulders, keep your focus between your eyebrows and be aware of your breath.
Benefits:
Our breathing rate is directly related to our emotions. In general, fast erratic breathing is associated with anxiety, fear, anger and other debilitating negative emotions. Slow rhythmical breathing is associated with relaxation, wellbeing and positive emotions.
· Reduces mental stress and anxiety
· Calms the mind, helps focus and concentration
· Lowers blood pressure
· Lowers heart rate
· Calms nervous system
· Improves respiration
· Improves cardiovascular health
· Reduces worry
· Helps prepare for meditation
· Balance left/right brain
· Helps relieve insomnia
Alternate Nostril Breathing works really well before going into any situation where you may feel anxious, like an interview, doing exam, meeting with bank manager etc.
Yoga Nidra (61 Points)
1 Space between the eyebrows
2 Pit of the throat
3 Right shoulder
4 Right elbow
5 Wrist
6 Thumb
7 Index finger
8 Middle finger
9 Ring finger
10 Little finger
11 Wrist
12 Elbow
13 Right shoulder
14 Pit of the throat
15 Left shoulder
16 Left elbow
17 Wrist
18 Thumb
19 Index finger
20 Middle finger
21 Ring finger
22 Little finger
23 Wrist
24 Left elbow
25 Left shoulder
26 Pit of the throat
27 Heart centre (centre of the chest)
28 Right side of chest
29 Heart centre
30 Left side of chest
31 Heart centre
32 Just below the navel
33 Lower abdomen
34 Right Hip
35 Right knee
36 Ankle
37 Big toe
38 Second toe
39 Third toe
40 Fourth toe
41 Little toe
42 Ankle
43 Knee
44 Right hip
45 Lower abdomen
46 Left hip
47 Left knee
48 Ankle
49 Big toe
50 Second toe
51 Third toe
52 Fourth toe
53 Little toe
54 Ankle
55 Left knee
56 Left hip
57 Lower abdomen
58 Just below the navel
59 Heart Centre
60 Pit of the throat
61 The space between the eyebrows
Repeat three times