Hillary's Yoga Practice Podcast

Podcast #61 - Exploring the Sun and Moon Level 1/2 Class 40 Min

03.01.2008 - By Hillary RubinPlay

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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

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)

Child to Down Dog

Triangle to Half Moon

Uttanasana - Standing Fwd Bend

Malasana - Garland with a Twist

Bakasana - Crane Pose

Navasana - Boat Pose

Squat to Bakasana

Chattarunga or Belly

Ardha Bekasana - Thigh Stretch

Child

Anejane - Low Lunge

Down Dog

Sukhasana - Easy Seat for Alternate Breathing

Sukhasana - Easy Seat with Twist

Baddha Konasana - Bound Angle

Meditation or Savasana

Namaste!

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