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hey everyone welcome to yoga with

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Adriene I am Adriene and today we are

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going to learn a pranayama practice or a

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breath technique called alternate

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nostril breathing or nadi shodhana it's

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one of my favorite tools I feel like

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almost everyone can benefit from this

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little practice it's a very simple

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breath technique with a an abundance of

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benefits everything from kind of being a

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nice tool to cure headaches anxiety it's

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a great connect you know just connector

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of the brain and body and something to

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kind of balance out the Nadi's or the

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energy channels of the body so hop on

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the mat or find a comfortable seat and

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we'll learn it together nadi shodhana

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all right so to begin we're going to

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come into a comfortable seat so you

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might come into sukhasan here like a

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nice cross-legged position I'm using a

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block under my butt today you can also

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fold a blanket or use a pillow if that's

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not comfortable for you and you want to

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try this you can do this in a chair just

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make sure that you're in a nice

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supported position so that your back can

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be nice and tall and we can sit up with

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the head over the heart of the heart

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over the pelvis just a suggestion okay

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so I'm going to come into my nice

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comfortable seat here cross-legged

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position again I've lifted the hips just

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to get myself a little bit of space for

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the thighs and the knees likes to drop

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down take a second to roll up through

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the spine

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maybe loop the shoulders forward up and

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back and then just take a couple of

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seconds here to just notice your breath

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as we inhale in through the nose and out

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through the nose inhaling in through

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both nostrils and exhale out one more

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and exhale we arrive just kind of

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checking in with the body and opening

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the mind to learn something new take

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your right hand in front of you if

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you're left-handed you can do this with

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the left hand and on the blog I'll talk

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about how to adjust for the left hand

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but for now we're gonna use the right

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hand I'm going to take my index finger

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and my middle finger hey-oh and drop it

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down towards my palm so for some this

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might be kind of like a already a little

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Yoga for the brain so just give it a try

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you can even take your other hand and

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bring the fingers down just kind of

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guiding it there and in time this will

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become easier with practice right it's

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all about practice if you're finding

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that this is just too distracting and

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does not you're like not able to do this

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in the hand today then it's okay to go

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hang loose bring all three middle

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fingers down and just use the thumb and

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pinky this is a nice little beginners

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tip but like I said with practice this

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will become easier so the index finger

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and middle finger are coming down and

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for this practice pranayama practice I'm

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going to use my thumb and my ring finger

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and the pinky is just kind of like

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they're for style mudra points so I'm

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gonna sit up nice and tall I'm going to

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take my right thumb to my right nostril

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kind of sealing the deal here sealing it

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I like it up okay and I'm going to

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inhale in through the nest the left

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nostril inhaling in through the left

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nostril here we go after the inhale I

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pause and I take my ring finger and seal

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the left nostril exhaling out through

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the right inhaling in through the right

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I seal the right nostril with my thumb

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and exhale through the left inhale

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through the left

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sealing with left nostril with left

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finger sorry and exhaling through right

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nostril inhale in through right nostril

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pause sealing with the thumb and exhale

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through left nostril so just in case

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you're like what here's a little tip

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each time I inhale in I seal then I

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exhale out inhale in and seal so just

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kind of a beginner's tip is each time

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each time you inhale that's when you're

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sealing and alternating to the next

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nostril so each time I inhale in I seal

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and alternate so we're going to give it

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a little bit of practice time together

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and then you can just try this on your

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own at first again this might feel a

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little like more like yoga for the brain

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even though it is for the brain or

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certainly replenishing and good for the

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mind in the brain but don't get

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frustrated and quit stick with it and

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soon your your brain and body will work

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together okay so here we go we take a

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nice deep breath in through both

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nostrils and a nice exhale out we find

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our mudra here relax your jaw can close

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your eyes and we seal the right nostril

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with the right thumb nice long smooth

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deep breath as I inhale in through the

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left nostril I just inhaled in so I'm

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going to seal with the left ring finger

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excuse me seal the left nostril with the

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ring finger and exhale out through the

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right nostril let me get this clear for

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you here we go inhaling through the

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right nostril and seal and alternate

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exhale through the left nostril inhale

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in through the left nostril

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Sealand alternate exhale through right

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nostril inhale in seal and alternate

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exhale out inhale in

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Sealand alternate exhale out inhale in

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seal and switch and exhale out inhale in

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seal and switch exhale out

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keep it going inhale in switch exhale

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out inhale in

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sit exhale out

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in hell

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switch exhale out

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let's do one more round together deep

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breath in seal and switch exhale Oh

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in hell

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switch exhale out

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early summer dry palms to the tops of

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the thighs we take a deep breath in

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through both nostrils and we exhale

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release take a second here to just

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notice how you feel eyes closed skin on

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the face nice and soft

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and then gently we'll open the eyes soft

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gaze and inhale drawing the shoulders

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all the way up to the ears deep breath

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in and exhale let it go alright so that

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was alternate nostril breathing like

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anything in our yoga practice remember

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it's a practice so if it feels like

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you're doing this at first or if it

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feels weird or funky I encourage you as

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your teacher and as your friend to

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return to it and give it a try maybe

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give yourself a little goal to try this

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video four times this next coming week

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just to see what happens as I mentioned

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before this breath is great for kind of

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disconnecting brain and body it's great

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for replenishing and kind of waking up

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the body and the energetic channels in

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the body or the Nadi's it's wonderful

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for anxiety if you're a student or

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you're a creative person you have a big

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project coming up or an exam or

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something like that this might be a

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great thing to practice to just get the

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mind body centered and just kind of calm

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the nervous system there's as I said

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before an abundance of benefits to

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practicing this regularly and I'm going

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to talk about all them and more on the

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blog so make sure you hop on over there

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to read the article associated with this

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video as always I love to hear your

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questions comments but really for this

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one for this pranayama technique this

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breath practice I'd love to hear just

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how it goes like what your experience

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was how you felt afterwards maybe you

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can share with me and the others and I

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think we could all kind of inspire each

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other and just might be interesting to

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hear how others felt after practicing

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alternate nostril breathing and it's

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kind of cool you can share with your

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friends okay I think that's all for now

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I thank you and I wish you the best of

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luck have a wonderful day

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you

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you