NB: If Sukhasana (crossed legged position) is uncomfortable, you can sit on a chair, bring the legs out in front of you or make any other adjustments so that you are comfortable
- Nadi Shodhana (Alternate Nostril Breathing)
Sit in Sukhasana (crossed legged position). Keep the spine long, shoulders back and down. Close the eyes or soften your gaze. To perform Nadi Shodhana bring your left hand to rest on the left knee. Form Vishnu Mudra (pictured below) with your right hand by tucking your little finger under you ring finger and then bringing your middle and first fingers down to the base of your thumb. Then bringing the right hand up to the face use the thumb to close off your right nostril and inhale through the left. Then open the right nostril and close the left. Exhale through the right. Close off the left nostril and inhale through the right. Close off the right nostril and exhale through the left. Inhale through the left, close it off and exhale through the right. Repeat this.
Nadi Shodhana cleanses the body, focuses the mind and energizes the body.
- Sitkari Breathing
Sit tall in Sukhasana (crossed legs) with a long spine. Slightly part your lips and have your tongue just behind your teeth. Inhale drawing the breath along your tongue and as you do this lift your chin slightly. Close your mouth. Exhale out through your nose. Try to get the inhale to a count of four and the exhale to a count of eight.
Sitkari is a cooling breath which will reduce body temperature, alleviate stress and can help with insomnia.