Nadi sodhana

Breath in through the left nostril with the right thumb closing the right nostril, feel the stream of air going down at the left side of the spine, as golden-white light. At the bottom of the spine the energy will shift to the right side - change the thumb into the ringfinger, that closes now the left nostril - and the energy will climb up at the right side of the spine while breathing out. Than breath in again through the right nostril, the energy will shift places again at the bottom of the spine, the ringfinger is replaced by the thumb etc.

Anuloma viloma

This exercise is the same as mentioned above, but after each breathing in and breathing out there is a moment of silence while holding the breath.

 

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