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
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- 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
All 4’s to Variation with Opposite Arms Extended
Pigeon Prep
Down Dog to Plank to Salambasana – Locust Pose
Cobra to Down Dog
Wide Stance to Prasarita Padottanasana
Warrior II
Vinyasa (Plank, Chattarunga or to Belly to Cobra)
Uttanasana – Standing Fwd Bend
Malasana – Garland with a Twist
Chattarunga or Belly
Ardha Bekasana – Thigh Stretch
Down Dog
Sukhasana – Easy Seat for Alternate Breathing
Sukhasana – Easy Seat with Twist
Baddha Konasana – Bound Angle
Meditation or Savasana
Namaste!
2 comments
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March 3, 2008 at 3:51 am
bonnie
Thank you for your classes
October 16, 2008 at 2:32 am
Shawna
I totally loved the sun/moon, opposites balancing theme for this class. I like that the breathwork was incorporated too. Thank you so much for sharing the classes. Love anusara yoga!