Balancing | Calming | Centering
🕊️ Benefits:
- Balances left (ida) and right (pingala) energy channels
- Regulates the nervous system
- Improves focus and mental clarity
- Reduces stress and anxiety
- Grounds scattered energy
✨ How to Practice (Step-by-Step):
🧘♀️ 1. Find a Comfortable Seat
- Sit in a cross-legged position or on a chair with your spine tall.
- Relax your shoulders and place your left hand on your left knee (palm up or in chin mudra).
- With your right hand, use Vishnu Mudra: fold your index and middle finger toward your palm, leaving thumb, ring, and pinky extended.
🌬️ 2. Prepare for the Breath
- Close your eyes and take a few natural breaths.
- Gently close your right nostril with your thumb.
🌀 3. Begin the Cycle
- Inhale slowly through the left nostril (count 4).
- Close the left nostril with your ring finger, and release the right nostril.
- Exhale slowly through the right nostril (count 4).
- Inhale through the right nostril (count 4).
- Close the right nostril with your thumb, and release the left.
- Exhale through the left nostril (count 4).
This is 1 full round.
🔁 4. Repeat the Cycle
- Continue for 5–10 rounds, or up to 5 minutes if you’re just starting.
- You can increase the inhale/exhale count (e.g., 6–8) as you grow more comfortable.
- Option: Add retention (kumbhaka) between inhale and exhale for a more advanced practice (e.g., Inhale 4 – Hold 4 – Exhale 4).
🌸 5. Complete and Rest
- After the final round, return to natural breathing.
- Sit with eyes closed for a moment, noticing the shift in energy, clarity, and calm.
🌙 When to Practice:
- Morning for clarity and grounding
- Before meditation or yoga
- Mid-day for a reset
- Evening to wind down and soothe the nervous system