ALTERNATE BREATHING:
Close your eyes and sit comfortably, with your head, neck and spine in straight line. Rest the index and middle fingers of the right hand on the space between the two eyebrows. Determine which nostril is active. (The active nostril is the one in which the air is flowing freely. The passive nostril is the nostril in which there is some natural blockage due to the natural cyclic swelling of the mucosa.)
1. If the right nostril is active, press your ring finger against the left nostril, closing it, and gently exhale through the right nostril, counting to six (or about six seconds) mentally as you exhale. Then inhale immediately through the same nostril for a count of six.
2. Now press the thumb gently against the right nostril, closing it off and at the same time release the pressure on the left nostril. Exhale for a count of six, and then inhale for a count of six through the left nostril.
3. Now press the ring finger gently against the left nostril closing off the flow and at the same time release the pressure from the thumb on the right nostril. Exhale for a count of six, and inhale for a count of six through the right nostril.
4. Close the right nostril and open the left. Exhale and inhale for a count of six in the left nostril.
5. Close the left nostril and open the right. Exhale and inhale to count six in the right nostril.
6. Close the right nostril and open the left. Exhale and inhale for count of six through the left nostril. You have just done three rounds. This completes the exercise.
BENEFITS:
· It enhances your power of concentration.
· It should be practiced three times daily.
· It strengthens the ANS and leads to increased lung capacity.
· It maintains balance, and helps in developing control over emotional reactions.
· It is recommended in resolving depression.
CAUTION:
· Notice that you begin this exercise with an exhalation, not an inhalation.
· Length of inhalation and exhalation should remain the same.
· Maintain the same count until you can breath comfortably and effortlessly without any bumps, jerks or pauses.
Close your eyes and sit comfortably, with your head, neck and spine in straight line. Rest the index and middle fingers of the right hand on the space between the two eyebrows. Determine which nostril is active. (The active nostril is the one in which the air is flowing freely. The passive nostril is the nostril in which there is some natural blockage due to the natural cyclic swelling of the mucosa.)
1. If the right nostril is active, press your ring finger against the left nostril, closing it, and gently exhale through the right nostril, counting to six (or about six seconds) mentally as you exhale. Then inhale immediately through the same nostril for a count of six.
2. Now press the thumb gently against the right nostril, closing it off and at the same time release the pressure on the left nostril. Exhale for a count of six, and then inhale for a count of six through the left nostril.
3. Now press the ring finger gently against the left nostril closing off the flow and at the same time release the pressure from the thumb on the right nostril. Exhale for a count of six, and inhale for a count of six through the right nostril.
4. Close the right nostril and open the left. Exhale and inhale for a count of six in the left nostril.
5. Close the left nostril and open the right. Exhale and inhale to count six in the right nostril.
6. Close the right nostril and open the left. Exhale and inhale for count of six through the left nostril. You have just done three rounds. This completes the exercise.
BENEFITS:
· It enhances your power of concentration.
· It should be practiced three times daily.
· It strengthens the ANS and leads to increased lung capacity.
· It maintains balance, and helps in developing control over emotional reactions.
· It is recommended in resolving depression.
CAUTION:
· Notice that you begin this exercise with an exhalation, not an inhalation.
· Length of inhalation and exhalation should remain the same.
· Maintain the same count until you can breath comfortably and effortlessly without any bumps, jerks or pauses.
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