Alternate Nostril Breathing is also known as 'Anuloma Viloma'.
- Sit in a comfortable position. You middle finger of your right hand is placed on your forehead while your thumb rests on your right nostril, your ring and little fingers rest on your left nostril.
- Inhale and exhale. Then close your right nostril with your thumb while inhailing through your left nostril for a count of 5 seconds.
- Close both nostrils and hold your breath for 5 seconds.
- Lift your thumb and exhale through your right nostril for 5 seconds.
- Inhale through your right nostril, hold, close the right nostril and exhale through the left nostril.
- Sit comfortably. Inhale and exhale completely.
- Sharply contract or snap your abdomen, causing a short, forceful expulsion of air through your nose.
- Repeat the contractions. Focus on steady, quick breaths that emphasise full exhalation.
- Do 20 consecutive breaths, increase to 3 sets of 20. Breathe normally between sets.
The Bellows Breath:
- stand with your feet shoulder width apart, arms held straight in front, palms together at chest height, shoulders down, away from the ears.
- Open your mother and inhale and you throw your arms open and back, bending your writst so your fingertips point away from you. Lift your chin.
- Exhale completely as you tuck your chin and tailbone up and arch your back, bend at your waist and knees and bring your hands together in front of your chest. From The Yoga Deck by Olivia H Miller