03.01.2008 - By Hillary Rubin
Mentioned in this free Anusara Yoga Online Yoga Podcast:
Yoga Month
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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!