Alternate Nostril Breathing
Overview
Sit upright with your spine erect and your head level. You may find it helpful for concentration to close your eyes. Using your right hand for this exercise, fold the index finger and middle fingers into the palm, leaving the thumb, fourth, and fifth fingers free. The thumb will control the right nostril, and the fourth and fifth fingers will control the left nostril. Proceed as indicated:
Close the right nostril with the thumb and inhale slowly and fully through the left nostril.
Hold for two to thee seconds only. No longer.
Close the left nostril with the fourth and fifth fingers and exhale slowly through the right nostril.
After a natural pause, inhale through the right nostril while the left nostril is still closed.
Again hold for two to three seconds only.
Close the right nostril and exhale through the left nostril.
This completes one round.
Frequency
Beginners should limit themselves to three rounds. Rounds may be increased as your system adjusts.
Posture
Sitting with a straight spine and with the head level.
Benefit
Balance and equilibrium in both body and mind. Alternate nostril breathing also purifies the nerves, and brings relaxation and refreshment.
*Dr. Purna, S. (2008). Balanced Yoga, The Twelve Week Program. New Delhi: New Age Books . Page51
Overview
Sit upright with your spine erect and your head level. You may find it helpful for concentration to close your eyes. Using your right hand for this exercise, fold the index finger and middle fingers into the palm, leaving the thumb, fourth, and fifth fingers free. The thumb will control the right nostril, and the fourth and fifth fingers will control the left nostril. Proceed as indicated:
Close the right nostril with the thumb and inhale slowly and fully through the left nostril.
Hold for two to thee seconds only. No longer.
Close the left nostril with the fourth and fifth fingers and exhale slowly through the right nostril.
After a natural pause, inhale through the right nostril while the left nostril is still closed.
Again hold for two to three seconds only.
Close the right nostril and exhale through the left nostril.
This completes one round.
Frequency
Beginners should limit themselves to three rounds. Rounds may be increased as your system adjusts.
Posture
Sitting with a straight spine and with the head level.
Benefit
Balance and equilibrium in both body and mind. Alternate nostril breathing also purifies the nerves, and brings relaxation and refreshment.
*Dr. Purna, S. (2008). Balanced Yoga, The Twelve Week Program. New Delhi: New Age Books . Page51