hey everyone welcome to yoga with

Adriene I am Adriene and today we are

going to learn a pranayama practice or a

breath technique called alternate

nostril breathing or nadi shodhana it's

one of my favorite tools I feel like

almost everyone can benefit from this

little practice it's a very simple

breath technique with a an abundance of

benefits everything from kind of being a

nice tool to cure headaches anxiety it's

a great connect you know just connector

of the brain and body and something to

kind of balance out the Nadi's or the

energy channels of the body so hop on

the mat or find a comfortable seat and

we'll learn it together nadi shodhana

all right so to begin we're going to

come into a comfortable seat so you

might come into sukhasan here like a

nice cross-legged position I'm using a

block under my butt today you can also

fold a blanket or use a pillow if that's

not comfortable for you and you want to

try this you can do this in a chair just

make sure that you're in a nice

supported position so that your back can

be nice and tall and we can sit up with

the head over the heart of the heart

over the pelvis just a suggestion okay

so I'm going to come into my nice

comfortable seat here cross-legged

position again I've lifted the hips just

to get myself a little bit of space for

the thighs and the knees likes to drop

down take a second to roll up through

the spine

maybe loop the shoulders forward up and

back and then just take a couple of

seconds here to just notice your breath

as we inhale in through the nose and out

through the nose inhaling in through

both nostrils and exhale out one more

and exhale we arrive just kind of

checking in with the body and opening

the mind to learn something new take

your right hand in front of you if

you're left-handed you can do this with

the left hand and on the blog I'll talk

about how to adjust for the left hand

but for now we're gonna use the right

hand I'm going to take my index finger

and my middle finger hey-oh and drop it

down towards my palm so for some this

might be kind of like a already a little

Yoga for the brain so just give it a try

you can even take your other hand and

bring the fingers down just kind of

guiding it there and in time this will

become easier with practice right it's

all about practice if you're finding

that this is just too distracting and

does not you're like not able to do this

in the hand today then it's okay to go

hang loose bring all three middle

fingers down and just use the thumb and

pinky this is a nice little beginners

tip but like I said with practice this

will become easier so the index finger

and middle finger are coming down and

for this practice pranayama practice I'm

going to use my thumb and my ring finger

and the pinky is just kind of like

they're for style mudra points so I'm

gonna sit up nice and tall I'm going to

take my right thumb to my right nostril

kind of sealing the deal here sealing it

I like it up okay and I'm going to

inhale in through the nest the left

nostril inhaling in through the left

nostril here we go after the inhale I

pause and I take my ring finger and seal

the left nostril exhaling out through

the right inhaling in through the right

I seal the right nostril with my thumb

and exhale through the left inhale

through the left

sealing with left nostril with left

finger sorry and exhaling through right

nostril inhale in through right nostril

pause sealing with the thumb and exhale

through left nostril so just in case

you're like what here's a little tip

each time I inhale in I seal then I

exhale out inhale in and seal so just

kind of a beginner's tip is each time

each time you inhale that's when you're

sealing and alternating to the next

nostril so each time I inhale in I seal

and alternate so we're going to give it

a little bit of practice time together

and then you can just try this on your

own at first again this might feel a

little like more like yoga for the brain

even though it is for the brain or

certainly replenishing and good for the

mind in the brain but don't get

frustrated and quit stick with it and

soon your your brain and body will work

together okay so here we go we take a

nice deep breath in through both

nostrils and a nice exhale out we find

our mudra here relax your jaw can close

your eyes and we seal the right nostril

with the right thumb nice long smooth

deep breath as I inhale in through the

left nostril I just inhaled in so I'm

going to seal with the left ring finger

excuse me seal the left nostril with the

ring finger and exhale out through the

right nostril let me get this clear for

you here we go inhaling through the

right nostril and seal and alternate

exhale through the left nostril inhale

in through the left nostril

Sealand alternate exhale through right

nostril inhale in seal and alternate

exhale out inhale in

Sealand alternate exhale out inhale in

seal and switch and exhale out inhale in

seal and switch exhale out

keep it going inhale in switch exhale

out inhale in

sit exhale out

in hell

switch exhale out

let's do one more round together deep

breath in seal and switch exhale Oh

in hell

switch exhale out

early summer dry palms to the tops of

the thighs we take a deep breath in

through both nostrils and we exhale

release take a second here to just

notice how you feel eyes closed skin on

the face nice and soft

and then gently we'll open the eyes soft

gaze and inhale drawing the shoulders

all the way up to the ears deep breath

in and exhale let it go alright so that

was alternate nostril breathing like

anything in our yoga practice remember

it's a practice so if it feels like

you're doing this at first or if it

feels weird or funky I encourage you as

your teacher and as your friend to

return to it and give it a try maybe

give yourself a little goal to try this

video four times this next coming week

just to see what happens as I mentioned

before this breath is great for kind of

disconnecting brain and body it's great

for replenishing and kind of waking up

the body and the energetic channels in

the body or the Nadi's it's wonderful

for anxiety if you're a student or

you're a creative person you have a big

project coming up or an exam or

something like that this might be a

great thing to practice to just get the

mind body centered and just kind of calm

the nervous system there's as I said

before an abundance of benefits to

practicing this regularly and I'm going

to talk about all them and more on the

blog so make sure you hop on over there

to read the article associated with this

video as always I love to hear your

questions comments but really for this

one for this pranayama technique this

breath practice I'd love to hear just

how it goes like what your experience

was how you felt afterwards maybe you

can share with me and the others and I

think we could all kind of inspire each

other and just might be interesting to

hear how others felt after practicing

alternate nostril breathing and it's

kind of cool you can share with your

friends okay I think that's all for now

I thank you and I wish you the best of

luck have a wonderful day

you

you