Two poses for today are Channel Breathing and Bound Angle Pose
Channel Breathing and Bound Angle Pose
Channel Breathing – Alternate Nostril Breathing
Nadi Shodhana commonly referred to as alternate nostril breathing, is a simple but highly effective practice that cultivates a feeling of centered calm in the mind and body. It is clinically shown to have a beneficial effect on several cardiovascular parameters, harmonize the hemispheres of the brain, as well as the nervous system.
The Nadi system, a tubular passageway in which vital life force (prana) flows, can be directly accessed through this specific breathing practice, affecting both the physical body and the mind. The nostrils serve as an interface with the physical, energetic, and the casual body.
Steps for The Channel Clearing Breathing
Sit comfortably, in a chair, or, in an easy cross-legged position, with your spine erect and shoulders relaxed. Place your left hand on the left knee, palm down.
Bring your right hand into Vishnu Mudra, which is like a Yogi “hang loose” hand gesture, but with the ring finger extended.
Use the thumb of your right hand to close the right nostril, and the ring finger to close the left nostril.
If this causes discomfort in your hand, alternatively place the tip of the index finger and middle finger of the right hand in between the eyebrows, then the ring finger on the left nostril, and the thumb on the right nostril.
- Press your thumb down on the right nostril and breathe out gently through the left nostril.
- Breathe in from the left nostril and then press the left nostril gently with the ring finger. Remove the right thumb from the right nostril, breathe out from the right.
- Breathe in from the right nostril and exhale from the left. This is one round of Nadi Shodhana Pranayama.
Bound Angle Pose
The Bound Angle Pose is a seated asana in hatha yoga and modern yoga as exercise. It is suitable as a meditation seat.
Steps
- From a seated position, bring the soles of your feet together, close to your pelvis, allowing your knees to fall out to the sides.
- Ground your sitting bones and lengthen your spine
- Hold onto the outsides of your feet and press the soles of your feet towards each other.
- If your body allows it, fold forward from the hips, keeping your spine long and your collar bones spread
- Stay for 5 to 10 breathes
- To come out of the pose, sit up straight again, lift your knees and straighten your legs
Benefits
- Increases hip mobility and stretches the inner thighs
- Grounding and calming
