Yoga Benefits

Alternate Breathing

At the 10th International Yoga Therapy Conference, the following breathing sequence was recommended for weight loss: 9 rounds of Alternate Nostril Breathing followed by 27 rounds of Right Nostril Breathing, 3 times per day. This is a very dynamic breathing sequence, so build up to it gently until you are comfortable with the technique.

Warning

If your lungs get tired or if you experience fatigue or irritation, rest and lie down; practice fiwer repetitions. Also lie down and rest if your back aches. If your head becomes hot, release the technique and rest for a few moments from the strain.

Alternate Snootily Breathing

Benefits

• Brings equal amounts of oxygen to both sides of the brain for effective mental function in both the logical and creative aspects of the mind
• improves focus and concentration
• calms the nerves
• creates mental stillness and focus

Focus

1. Make your inhalation and exhalation the same length. Feel as if your whole body is centered over the base of your spine, and feel energized as you follow your breath in and out of your nose. Feel the warmth of your breath as you practice.
2. Sit on the floor in Cross-Legged Position, hands resting on your knees. Spine is upright but relaxed.
   If this position is not comfortable, sit on a folded towel to tilt your hips forward and take the pressure off your knees. Alternatively, sit with your legs stretched out in front, leaning against a wall if necessary, or sit in a chair.
3. Place the index and middle fingers of your right hand firmly on top of your nose. Rest your right thumb on your cheek next to your right nostril and your right ring finger on your cheek next to your left nostril.
4. Close your right nostril with your thumb, and inhale slowly through your left nostril.
5. Close your left nostril with your ring finger, open your right nostril, and exhale through your right nostril.
6. Inhale through your right nostril, close your right nostril, open your left nostril, and exhale through your left nostril. (Two exhalations-one on each side-complete one round of Alternate Nostril Breathing.)
7. Repeat 8 more rounds. Throughout the day, complete 9 rounds of Alternate Nostril Breathing 2 more times, perhaps after two meals.
8. If you lose track of your breath, remember this, if you find yourself breathing in, close that nostril, and exhale through your other nostril. If you find yourself breathing out, breathe back in through that same nostril, close it, and exhale through your other nostril.

Right Nostril Breathing

Benefits

Activates the left hemisphere of the brain, which is associated with active mental abilities, helps to focus concentration and energy

Focus

1. Pay attention to the movement of your breath in and out of your right nostril and the warmth of the air. Slow the breath down and deepen it as you progress.
2. Sit on the floor in Cross-Legged Position, with your hands resting on your knees. Spine is upright but relaxed.
   If this position is not comfortable, sit on a folded towel to tilt your hips forward and take the pressure off your knees. Alternatively, sit with your legs stretched out in front, leaning against a wall if necessary, or sit in a chair.
3. Place the index and middle fingers of your right hand firmly on top of your nose. Rest your right ring finger on your cheek next to your left nostril and your right thumb extended away from your cheek.
4. Close your left nostril, inhale and exhale slowly through your right nostril 27 times. Follow the movement of your breath with concentration.
5. Relax and sit quietly, taking note how you feel. Throughout the day, repeat Right Nostril Breathing 2 more times.