Mentioned in this free Anusara Yoga Online Yoga Podcast:
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- This is what Vishnu Mudra looks like (this is not my hand) –
- Nadhi Sodhona – Alternate Breathing
- Close the right nostril with your right thumb and inhale through the left nostril. Do this to the count of four seconds.
- Immediately close the left nostril with your right ring finger and little finger, and at the same time remove your thumb from the right nostril, and exhale through this nostril. Do this to the count of eight seconds. This completes a half round.
- Inhale through the right nostril to the count of four seconds. Close the right nostril with your right thumb and exhale through the left nostril to the count of eight seconds. This completes one full round.
Start by doing three rounds, adding one per week until you are doing seven rounds.
Alternate nostril breathing should not be practiced if you have a cold or if your nasal passages are blocked in any way. Forced breathing through the nose may lead to complications. In pranayama it is important to follow this rule: under no circumstances should anything be forced. If you use the nostrils for breath control they must be unobstructed. If they are not, you must practice throat breathing.
Sequence of Anusara Yoga Podcast Level 1/2 Class:
Downward Facing Dog
Down Dog to Plank to Salambasana – Locust Pose
Cobra to Down Dog
Vinyasa (Plank, Chattarunga or to Belly to Cobra)
Chattarunga or Belly
Sukhasana – Easy Seat for Alternate Breathing
Sukhasana – Easy Seat with Twist
Baddha Konasana – Bound Angle
Meditation or Savasana