Alternate Nostril Breathing: Harnessing the Power of Brain Hemisphere Dominance (Nadi Sodhana)
Summary
TLDRThis 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
- π§ Consult a physician before starting a yoga practice, especially if pregnant, to ensure safety and proper pose modifications.
- π€° Discuss your yoga practice with an instructor if you are pregnant, as modifications may be needed as your pregnancy progresses.
- πΆββοΈ Practice yoga at your own pace, adjusting poses to maintain proper alignment and easy breathing.
- π Listen to your body and modify or rest if you experience discomfort, dizziness, or pain during your practice.
- π The alternate nostril breath is a highly regarded yogic breathing exercise, but it requires clear sinuses to practice effectively.
- ποΈ Blow your nose to clear it before starting the alternate nostril breath to ensure unobstructed airflow.
- π€ Use a specific hand posture for the alternate nostril breath, with the thumb for the right nostril and the last finger for the left.
- π The alternate nostril breath involves a cycle of inhaling through one nostril, closing it, and then exhaling through the other.
- π§ββοΈ Begin with a few repetitions of the alternate nostril breath and gradually increase the number of rounds over time.
- π¬οΈ The practice helps to improve sinus health and balance, as we don't typically breathe equally through both nostrils throughout the day.
- πͺ 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
π§ββοΈ 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.
Mindmap
Keywords
π‘Lifestyle change
π‘Exercise program
π‘Yoga practice
π‘Pregnancy
π‘Alignment
π‘Discomfort
π‘Breathing exercise
π‘Alternate Nostril Breath
π‘Sinuses
π‘Allergies
π‘Dominant side
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
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