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Alternate Nostril Breath (Nadi Shodhana)
This breath invites the calm in, balancing both sides of our nasal passages and our brain. We tend to breath predominately with either the left or right nasal passage and we become unbalanced. A few minutes at the start of a class or practice, can merge the two hemispheres of the brain and allow you to become more receptive.
Breathing through the right or left nostrils gives different effects.
increases heart rate, increases verbal performance, stimulates left brain, increases rate of blinking
Left Nostril decreases heart rate, increases spatial performance, stimulates right brain, reduces rate of blinking,
The Practice: Find a comfortable seat or laying down. Using the right hand, bring the middle and index fingers to rest toward the palm. Alternatively, they can be placed at your third eye (forehead area). Begin with even breaths through both nostrils, gently close off right nostril, then inhale through left nostril and exhale through the right nostril. Gently close off left nostril, as you inhale through right and exhale through left. Keep the same count for both sides. That is one round. Repeat for 5 to 6 rounds or more. Tongue comes to rest on roof of mouth.
Other variations of this breath are:
Supported Forward Bend on Chair (Train)
Props: 2 chairs or chair and a table, blankets for seat, head, arms or feet
Benefits: perfect for a stretch at the office. lengthening the spine, decompression after a stressful day, centering, easier to move breath to areas of discomfort.
Set up with either two chairs right in front of each other or set your chair in front of a desk or table. Place a blanket or two or neck roll to rest your forehead on and another blanket to sit on. Sit in mountain pose on the chair and rest your head onto pillow support in front of you. Arms can dangle, also rest on pillow support or come to rest on your legs.
Benefits: Gentle twist for the spine (quadratus lumborom) Releases stress on the back muscles and a stretch to the intercostal muscles. As muscles relax, breathing is enhanced.
Set one bolster lengthwise on your mat. Depending upon your comfort, height can be elevated with blocks under bolster. Lay one blanket on top double-fold and one double-fold at end of bolster where your right hip will go. Sit next to bolster with your right hip touching it, bend knees, left or top ankle can lay in arch of right foot or other comfortable position for feet. For added comfort, place blanket between legs. Lengthen body over bolster, laying bent legs in one directions and upper body facing down on bolster. Arms drape down sides of the bolster.
Props: 2-3 blankets, neck roll, two bolsters
Benefits: counteracts the slumped position of our posture from sitting, computer use, driving, everyday activities. Opens the chest to help breathe easier. Improves digestion, reduces fatigue and can lift your mood.
Just like a babbling brook with boulders (soft ones!), imagine your body like the soft rushing waters laying over those boulders, smooth, flowing. It will allow the natural curves of the body to be held up gently and the breath to flow.
On your mat, place one bolster where your knees will be and another where your lower legs can rest, one blanket rolled up where the bra line is (base of scapula), and a neck roll for the cervical spine. Shoulders rest on the floor, arms to side with palms facing up or come into Goddess arms. If ankles need support, use rolled-up blanket or dish towel. Eye pillows can lightly rest on eyes or even be used on forehead (useful for headaches) or even on shoulders (wherever you need to release tension). To begin with stay in pose for 10 minutes working up to 20 minutes. Great to use in savasana. Feel the heart open, the strain from holding yourself up all day evaporate.
Variations: Feeling cranky in the lumbar spine? Place blanket to fill the curves. Want to feel more grounded while still opening the heart? Place rolled up blanket against wall and soles of feet touching blanket. Need to feel cuddled? Swaddle your head in a blanket cradle.