2) Alternate Nostril Breathing :

soma breathing technique


Alternate nostril breathing, also known as Nadi Shodhana or Anulom Vilom, is a balancing and calming yoga breathing technique. It involves alternating the flow of breath between the left and right nostrils. This technique is believed to harmonize the two hemispheres of the brain, balance energy in the body, and promote overall well-being. Here’s how you can practice alternate nostril breathing:

  1. Find a comfortable seated position: Sit comfortably with your spine straight. You can sit cross-legged on the floor or on a chair, whichever is most comfortable for you. Rest your left hand on your left knee with the palm facing upward.
  2. Gyan Mudra: Use your right hand and bring your index finger and middle finger to touch the palm. Extend your thumb, ring finger, and pinky finger outward. This hand position is known as Gyan Mudra, which is believed to enhance concentration and awareness during the practice.
  3. Close your eyes: Close your eyes gently to help focus your attention inward and block out external distractions.
  4. Bring your right hand to your face: Use your right hand to bring your thumb to your right nostril and your ring finger to your left nostril. You will use these fingers to open and close the nostrils throughout the practice.
  5. Begin with a deep breath: Take a slow, deep breath in through both nostrils.
  6. Close the right nostril: Use your right thumb to gently close your right nostril. Inhale deeply through your left nostril.
  7. Close the left nostril: At the top of your inhale, use your ring finger to gently close your left nostril. Release your thumb from the right nostril and exhale slowly through the right nostril.
  8. Inhale through the right nostril: Keeping the left nostril closed, inhale deeply through the right nostril.
  9. Switch nostrils: Close the right nostril with your thumb again, release your left nostril, and exhale through the left nostril.
  10. Continue the pattern: Inhale through the left nostril, close the left nostril, and exhale through the right nostril. This completes one round of alternate nostril breathing.
  11. Repeat for several rounds: Continue the alternating pattern of inhaling and exhaling through each nostril for several rounds, maintaining a smooth and steady breath. You can start with a few rounds and gradually increase the number of rounds as you become more comfortable with the practice.
  12. End with an exhale through the left nostril: After completing the desired number of rounds, end with an exhale through the left nostril. Then release your hand back to your left knee, close your eyes, and take a few natural breaths to observe the effects of the practice.

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