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and so now which to take
you right thumb and block your
right nostril...close you eyes
and breathe deeply through the left
nostril make sure you are using
the yogic breathing which we've discussed in the previous
section...so close your eyes
lightly block
you right nostril with you thumb
and focus on your breathing through your left nostril
in long
deep breaths
and as you inhale...you hold
"So" in your mind...as you exhale
you hold "Hum" in your mind
and we'll do this for three minutes (demonstrates exercise)
when you close this right nostril, make sure that you don't
deform your nose...that it is a light closure
(demonstrates exercise)
slow deep breaths in and out... (demonstration of exercise)
your first time doing this exercise may be
very difficult for you hold the mantra
in your mind with full focus..
...you'll find your mind will wander to your friends...
...to shopping list, "to do" lists...
to your family...bring your mind back
bring your mind back and
focus on "So"...while inhaling and "Hum"
while exhaling...be patient with yourself...with time you will get better
and it becomes easier....at the beginning you mind will go all over the place
bring it back gently...bring it back and be patient with yourself
as you keep your eyes closed...move your eyes up
focusing on that point between your eyebrows
keeping your eyes closed
(soft music)
and to finish take a deep breath and hold
(demonstration of exercise)
and exhale and relax
now I wanted you to take you left hand and block your left nostril
and start the same exercise...the same breathing
long deep breathing through your right nostril
...inhaling "So"...exhaling
"Hum"...and we'll do it for 3 minutes
your other hand may be resting on your knees
or by your side
(takes a deep breath in)
that breath is slow but comfortable
you are not forcing anything
and from time to time you may want to make sure that you engage
your abdominal breathing properly and you may want to put your
other hands on your belly to just check
if it works properly
...and if your mind strays away...bring it gently back
to inhaling "So"
Exhaling "Hum"
and you you are able to do so
you may be also focus your attention
on any sensation that you may feel in your body...and become
very aware of what's happening in your body as
you breath and
hold the mantra
take a deep breath in....suspend again
you may release your hand
(holding breath) exhale and relax
Now...I want to take you
right hand again and make a "V"
out of your thumb and index finger
and you'll inhale this time through the left
and exhale through the right nose
do it again for three minutes and
like the previous exercise I want you to do it hold the mantra together with you breath
so you inhale through the left...slow deep breath
...exhale through the right..
deep exhale
inhale...hold "Sooooo"
exhale...hold "Hummmm" in your mind
(demonstrating exercise)
with the time you will find that
you breath becomes longer and longer...that's what we want
because we are able then...with time and practice
to increase the capacity of your lungs
and so you're able to take you more oxygen
(demonstrating exercise)
slow deep
breaths
awareness of the body
inhaling "So"...exhaling "Hum"
you eyes are directed to that point between your eyebrows
although they are closed
you are looking
at that point between the eyebrows
and take a deep breath in...suspend the breath, release you hand
...hold...
and relax...exhaling
now with you left hand you will
close your left nostril breathing
in through the right
and exhaling through your right nostril
exhaling through your left
and we will do this for 3 minutes...same awareness of the body...
what is happening as you are breathing in and out... and the sensations
and changes the body feels
keeping the mantra...synchronizing your mind with your breath...
your breath is slow....by now you should be
able to slow you breath pretty comfortably
inhaling "So"
to the right....exhaling "Hum" to the left
(soft music)
make sure that the breath is not strenuous
that it is comfortable and yet deep and long
(demonstrating exercise)
and now...take a breath and suspend
...relax again...
..and hold...
...and relax...exhaling
and now from completely emptying your mind from that
position we will start "Breath of Fire"
for 7 minutes (begins demonstrating the exercise "Breath of Fire")
again your eyes are closed
focus your closed eyes on the point between your eyebrows
(demonstrating exercise)
if for any reason...at anytimeyou become light-headed or dizzy
stop and take a deep breath in
and wait...and then you can start again
(demonstrating exercise)
now the mantra
has formed deep in your mind...that's ok...
"So, Hum, So, Hum, So, Hum, So Hum"
inhaling "So"...exhaling "Hum"
(demonstrating exercise)
make sure that your abdomen
is engaging in the proper way...not
reversed like we discussed in the earlier section.
you may want to check youself with your hand and see
if it works properly
(demonstrates exercise)
now as you do this...be aware that
at any point where you become dizzy you may stop
seven minutes might be quite long
it might take quite a long time
of practice to work yourself up to 7 minutes
but yes it is worth it
it has great effects on your body...and healing as well
if you cannot do 7 minutes...even 30 seconds to 1 minute is
enough...with time and practice you work up to 7 minutes
(demonstrating exercise)
and take a deep breath in
suspend the breath
exhale completely...emptying your lungs
again deep breath in
suspend...
exhale...
and once again...
and once again inhale...
suspend..
exhale
lets sit for 2 minutes
scan your physical body and
become aware of every part of the body
how it feels
scan your body from the top of your head to the tip of your toes
become aware of how it feels and
become aware of any difference
the way it feels compared to the beginning of this exercise
take slow deep breaths...maintaining the mantra
inhaling "So"
exhaling "Hum"
now move you awareness into your emotional body...check your feelings and
emotions
are they any different compared to the beginning
of the exercise?
just become aware without any judgement...without engaging
judement...just become aware of "what is"
Thank you, you can open your eyes...this concludes
our first yogic breathing exercise