Alternate Nostril Breathing: Harnessing the Power of Brain Hemisphere Dominance (Nadi Sodhana)

Summary

This yoga instructional script emphasizes the importance of consulting a physician before starting a yoga practice, especially for pregnant individuals. It advises modifying poses for comfort and safety, and listening to one's body. The script introduces the 'alternate nostril breath' technique, beneficial for allergies and sinus health, recommending starting with a few rounds and increasing over time. It provides guidance on hand positioning and the breathing process, highlighting the health benefits of balanced nasal breathing.

Takeaways

• 🧘 Consult a physician before starting a yoga practice, especially if pregnant, to ensure safety and proper pose modifications.
• 🤰 Discuss your yoga practice with an instructor if you are pregnant, as modifications may be needed as your pregnancy progresses.
• 🚶‍♂️ Practice yoga at your own pace, adjusting poses to maintain proper alignment and easy breathing.
• 😌 Listen to your body and modify or rest if you experience discomfort, dizziness, or pain during your practice.
• 👃 The alternate nostril breath is a highly regarded yogic breathing exercise, but it requires clear sinuses to practice effectively.
• 👁️ Blow your nose to clear it before starting the alternate nostril breath to ensure unobstructed airflow.
• 🤞 Use a specific hand posture for the alternate nostril breath, with the thumb for the right nostril and the last finger for the left.
• 🔄 The alternate nostril breath involves a cycle of inhaling through one nostril, closing it, and then exhaling through the other.
• 🧘‍♀️ Begin with a few repetitions of the alternate nostril breath and gradually increase the number of rounds over time.
• 🌬️ The practice helps to improve sinus health and balance, as we don't typically breathe equally through both nostrils throughout the day.
• 💪 The exercise is beneficial for allergies, aiding in clearing out the sinuses and maintaining the strength of the nasal passages.

Q & A

What is the first recommendation given before starting a yoga practice?

Consult your physician before beginning your yoga practice, especially if you are pregnant or have any health concerns.

Why is it important to discuss your yoga practice with your instructor if you are pregnant?

As your pregnancy progresses, you will need to modify or avoid certain poses to ensure safety and comfort for both you and your baby.

What should you do if you feel discomfort, dizziness, or pain during your yoga practice?

Modify the pose to alleviate the discomfort, or take a moment to rest. It's crucial to listen to your body and practice in a safe and comfortable manner.

What is the name of the breathing exercise introduced in the script?

The breathing exercise introduced is called the alternate nostril breath.

Why is it suggested that you have clear sinuses to practice the alternate nostril breath?

Having clear sinuses is important because the exercise involves closing off airways with fingers, and allergies or sinus congestion could make it difficult or uncomfortable to perform.

What is the initial hand posture for the alternate nostril breath exercise?

The initial hand posture involves keeping the thumb and little finger up, with the index and second fingers down, and the third finger can be gently brought down if needed.

How do you begin the alternate nostril breath exercise?

Start by placing the thumb on the right nostril to close it off, then inhale through the left nostril, close the left with the last finger, open the right, and exhale.

What is the purpose of practicing the alternate nostril breath exercise?

The alternate nostril breath is beneficial for allergies, helps to clean and clear the sinuses, and promotes balance by allowing each side of the nasal tract to remain healthy and strong.

How many repetitions or rounds should you start with when practicing the alternate nostril breath?

Begin with five to six repetitions or rounds and gradually increase the number over time.

Why is it important to relax your body while practicing the alternate nostril breath?

Relaxing your body allows the air to flow smoothly through the nostrils, enhancing the effectiveness of the breathing exercise and promoting a sense of calm.

What does the script suggest about our daily breathing pattern?

The script suggests that we don't breathe completely through both sides of our nasal tract throughout the day; we switch which side is dominant for inhalation and exhalation.

Outlines

00:00

🧘‍♀️ Yoga Practice Safety and Modifications

This paragraph emphasizes the importance of consulting a physician before starting a yoga practice, especially for pregnant individuals who should discuss their practice with an instructor to modify or avoid certain poses as needed. It advises to move at one's own pace, listen to the body, and rest if discomfort arises. The paragraph also introduces the 'alternate nostril breath' exercise, a technique from the yogic tradition that requires clear sinuses and a specific hand posture to alternate inhalation and exhalation through each nostril.

Keywords

💡Lifestyle change

Lifestyle change refers to any significant alteration in one's way of living, which can include diet, exercise, and daily habits. In the context of the video, it is related to the introduction of yoga as a new physical activity. The script emphasizes the importance of consulting a physician before beginning a yoga practice, which is a lifestyle change, especially for those who are pregnant or have health concerns.

💡Exercise program

An exercise program is a structured plan of physical activities designed to improve health and fitness. The video script mentions the exercise program in the context of yoga, which is a form of exercise that combines physical postures, breathing techniques, and meditation. It is suggested that individuals should modify or avoid certain poses as their pregnancy progresses, indicating the need for a personalized exercise program.

💡Yoga practice

Yoga practice involves the performance of physical poses (asanas), breath control (pranayama), and meditation. The script discusses the importance of modifying the yoga practice according to one's comfort and health status, especially for pregnant women, and emphasizes listening to one's body to ensure a safe and comfortable practice.

💡Pregnancy

Pregnancy is a state of carrying one or more offsprings to maturity in a woman's uterus. The video script specifically addresses pregnant women, advising them to discuss their yoga practice with their instructor to ensure safety and to modify or avoid certain poses as the pregnancy progresses.

💡Alignment

In the context of yoga, alignment refers to the proper positioning of the body in a pose to ensure safety and effectiveness. The script mentions maintaining alignment and easy breathing in every pose, highlighting the importance of correct posture to prevent discomfort or injury during the yoga practice.

💡Discomfort

Discomfort is a feeling of unease or mild pain. The script advises that if any discomfort, dizziness, or pain is felt during the yoga practice, one should either modify the pose or take a rest. This emphasizes the importance of personalizing the practice to one's body's signals.

💡Breathing exercise

A breathing exercise is a technique used to control and regulate one's breath, often for relaxation or to enhance physical performance. The script introduces the 'alternate nostril breath' as a specific breathing exercise highly regarded in the yogic tradition, which is intended to improve sinus health and balance.

💡Alternate Nostril Breath

Alternate Nostril Breath is a pranayama technique where one alternates the flow of breath between the nostrils. The script provides a detailed description of how to perform this exercise, including the hand posture and the breathing pattern, and notes its benefits for sinus health and breathing balance.

💡Sinuses

Sinuses are air-filled cavities in the skull that play a role in respiration, protection, and vocal resonance. The script mentions that individuals with clear sinuses should practice the Alternate Nostril Breath, as it helps to clean and clear the sinuses, especially beneficial for those with allergies.

💡Allergies

Allergies are immune responses to substances such as pollen, dust, or pet dander. The script suggests that the Alternate Nostril Breath is beneficial for individuals with allergies, as it can help to alleviate symptoms by clearing the sinuses.

💡Dominant side

The dominant side refers to the side of the body that is more developed or preferred for use, such as the dominant hand. In the context of the script, it is mentioned that we don't breathe completely through both sides of our nasal tract throughout the day, and we switch which side is dominant for inhalation and exhalation. The Alternate Nostril Breath is said to help maintain the health and strength of both sides of the nasal passage.

Highlights

Consult your physician before beginning a yoga practice, especially if pregnant.

Discuss your yoga practice with your instructor as your pregnancy progresses to modify or avoid certain poses.

Move at your own pace and modify poses to maintain alignment and easy breathing.

Listen to your body and modify or rest if you experience discomfort, dizziness, or pain during practice.

The alternate nostril breath is a highly regarded breathing exercise in the yogic tradition.

Ensure clear sinuses before practicing alternate nostril breath to avoid complications from allergies.

Blow your nose and clear out before starting alternate nostril breath to ensure unobstructed airflow.

Use specific hand posture for alternate nostril breath with thumb for right nostril and little finger for left.

Inhale through the left nostril, close it, then exhale through the right nostril in alternate nostril breathing.

Alternate nostril breath helps maintain healthy and strong nasal passages by promoting even breathing.

Begin with 5-6 repetitions of alternate nostril breathing and gradually increase over time.

Relax the body and allow smooth airflow during alternate nostril breathing practice.

Alternate nostril breathing promotes balance by encouraging equal use of both nostrils.

Practice yoga and breathing exercises mindfully, prioritizing safety and personal comfort.

Namaste is a traditional sign-off used to convey respect and gratitude in yoga practice.

Transcripts

as with any lifestyle change or physical

exercise program consult your physician

before you begin your yoga practice if

you are pregnant discuss your yoga

practice with your yoga instructor as

your pregnancy progresses you will need

to modify or avoid certain poses move at

your own pace and modify the poses as

needed in order to maintain alignment

and easy breathing in every pose

if you feel any discomfort dizziness or

pain during your practice either modify

the pose so that you are uncomfortable

or take a few moments to rest it is very

important that you listen to your body

and practice yoga in the manner that is

the safest and most comfortable for you

Namaste the next breathing exercise

we're going to work on is called the

alternate nostril breath

now the alternate nostril breath is very

highly regarded in the yogic tradition

the only thing is you do have to have

fairly clear sinuses to practice it so

if you wake up one morning and your

allergies are acting up on you that day

probably not the best day to practice it

before you do start it you want to blow

your nose and clear everything out of

there

okay what you're going to do is you're

going to first of all start with the

posture of the right

hand you're going to let the thumb stay

up bring your index and your second

finger down allow the last two fingers

to stay up now some of you will find

this a little bit difficult so if you

find this part

difficult gently bring the third finger

down so you're just leaving the thumb

and the little finger up it's up to you

okay when you do this you're going to

take the thumb place it on to your right

nostril and close the airway off

completely inhale up through the

left close the left off with the last

two or the last finger open the

right

exhale inhale up the

right exhale down the

left and that was one round so close the

right off inhale up the

left exhale down the

right inhale up the

right exhale down the

left and again that would be one round

while you're practicing this relax your

body and allow the air to flow

smoothly you can at first begin with

five to six repetitions or

rounds and over time build up the

number the alternate nostril Breath by

the way is very good for allergies

helping to clean out and clear out the

sinuses and also allowing each side of

the track to remain healthy and strong

because as you may notice we actually

don't breathe completely through both

sides throughout the day we

switch as to which side is dominant for

our inhale and exhale intake and return

of

air