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How to do it (1)

Nadhi sodhana can be done seated or lying down.

To start, empty all the air from your lungs. Using the thumb of your dominant hand, block your right nostril and inhale through your left nostril only.

Be sure to inhale into your belly, not your chest. Once you are full of breath, seal your left nostril with the ring finger of the same hand, keeping your right nostril closed, and hold the breath for a moment.

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When to do it

Kapalabhati is great to do in the morning if you’re feeling chilly or sluggish. You may also try it when you’re feeling congested or bloated, but don’t try it on a full stomach.

Avoid this technique if you are pregnant, or suffer from blood pressure issues or heart con...

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How to do it

Roll your tongue until the outer edges touch, forming a tube. If you can’t curl your tongue, make an oval shape with your mouth, keeping your tongue flat.

Inhale through your mouth, taking in all the air that you can. It may make a hissing sound.

After inhaling, bring the tip of you...

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How to do it (2)

The exhalation is short and quick, but very active, while the inhalation is short and passive.

Again, pull your navel in as you exhale and soften it on the inhalation. Do one round of 30 (counting your exhalations) and rest for a minute with some deep breaths in between.

Repeat. If th...

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When to do it

This breath can be practiced for up to 10 minutes at any time of day. Try it with an asana practice as well.

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How to do it (1)

Start by sitting in a comfortable seat with a tall, straight spine, and exhale completely.

Inhale briefly through both nostrils, then sharply exhale (again out of your nose) while pulling your navel in toward your spine.

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When to do it

If you’re feeling overheated, irritable, or find yourself waiting impatiently in hot weather, sitali is a great tool to try to cool off and relax!

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When to do it

Nadhi sodhana is a calm, soothing breath that can be done any time of day. Try practicing this technique when you are anxious, nervous, or having trouble falling asleep.

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The Power of Breathing: 4 Pranayama Techniques Worth Practicing

The Power of Breathing: 4 Pranayama Techniques Worth Practicing

Breathing is living. It is a vital function of life. In yoga, we refer to this as pranayama.

Prana is a Sanskrit word that means life force and ayama means extending or stretching.

Thus, the word “pranayama” translates to the control of life force...

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3. Ujjayi Pranayama

3. Ujjayi Pranayama

Ujjayi means victorious breath; it’s also referred to as ocean breath due to the sound it creates. This breath is often used in asana (posture) practice, especially in ashtanga and vinyasa classes.

Ujjayi encourages full expansion of the lungs, and, by focusing your atten...

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How to do it

Find a place where you can sit comfortably with a straight spine. Take a steady breath in through both nostrils.

Inhale until you reach your lung capacity; maintain a tall spine. Hold your breath for a second, then constrict some of the breath at the back of your throat, as if you were abo...

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2. Kapalabhati Pranayama

2. Kapalabhati Pranayama

Kapalabhati means skull shining breath. It’s a pranayama exercise as well as an internal kriya, or cleansing technique. Practitioners of kapalabhati believe that this breath will help clear mucus in the air passages, relieve congestion, reduce bloating, and improve lung capacity...

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4. Sitali Pranayama

4. Sitali Pranayama

Sitali also means cooling, which explains the effect it can have on your mind and body. This breath encourages clearing heat with coolness. It’s especially helpful during summer and in hot climates.

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1. Nadhi Sodhana aka Anuloma Viloma

1. Nadhi Sodhana aka Anuloma Viloma

Nadhi sodhana, also known as alternative nostril breathing, is a very relaxed, balancing breath that is used to help calm the nervous system and aid in a restful night’s sleep.

By increasing the amount of oxygen taken into the body, it’s believed that this breath can also purify t...

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How to do it (2)

Then release your thumb and exhale through your right nostril only.

Be sure to exhale all the breath out of the right side and pause before inhaling again through the same side.

Seal both nostrils once you’ve inhaled on the right side and exhaled through the left side.

A complet...

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How to do it (3)

If you’re just starting out, you can do a four-count inhale, holding your breath for four to eight counts, then exhale for four counts.

Perform up to ten cycles and notice how your body responds. You may feel more relaxed and calm in both your mind and body.

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Deepstash Content Curator 📖 Collecting good reads that brings value in my life ✨ instagram.com/sheenaweee

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Alternate Nostril breathing

Alternate Nostril breathing

lowers heart rate, blood pressure, and symphathetic nervous system.

  • place thumb over right nostril, ring finger on left nostril, and middle finger between the eyebrows.
  • close the right nostril with thumb and inhale on left nostril very slowly.
  • at top of the breath pase ...

Nadi Shodhana or “Alternate Nostril Breathing”

How it’s done: Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhalin...

How to do it (2)

Then release your thumb and exhale through your right nostril only.

Be sure to exhale all the breath out of the right side and pause before inhaling again through the same side.

Seal both nostrils once you’ve inhaled on the right side and exhaled through the left side.

A complet...

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