namaste
and welcome to namaste yoga my name is
sulfi
i am a yoga teacher the goal of my
channel is to tell you
all those little tips and tricks that
many yoga teachers know but somehow in
class settings
they do not get conveyed to the students
in today's video
we are going to talk about nadi vibhajan
asana
nadivi bhajan as the name says it
balances our
idenari and pingalanhari the right side
of the body and the left side of the
body
in scientific term sympathetic and
parasympathetic nervous system
it is a very good asana to reduce
anxiety
and stress in life the another important
thing about nadi vivac and asana is
when we do pranayama
or alternate nostril breathing pranayama
big nadi
pachan asana before an olympian
increases
the effect of pranayama
so let's get started first sit in
vajrasana
keep your toes touching each other
knees at arm length distance
and the distance between your knees and
your hands
should be one arm and a palm
so this is your starting position
nadi vivajna goes hand in hand with your
breath
so every time when i say inhale
you do that motion while inhaling
come in the center inhale
as you exhale curl your back
as we do in cat cow breathing try to
take your chin
to your chest after this
do not hold your breath keep breathing
on the next step inhale
as you inhale look up chin up belly
drops down
as you exhale this time take your right
leg
forward towards your forehead
then as you inhale look up chin up belly
drops down
leg goes up
as you exhale
switch legs this time left leg comes
forward
inhale look up chin up
as you exhale
curl your back
chin to chest
inhale look up chin up
as you exhale to the center
so this is a whole 10 step process
it is best that you do it very
slow and easy pace
if you cannot take that long of a breath
for inhaling and exhaling take small
breath
but stay in this position let's say for
example
for example you are in this position
stay for a couple of seconds but do not
hold your breath
keep breathing eventually you will get
used to it
let's do it in continuation three times
we usually do three rounds of nadi
bhajan asana so
toes touching each other
knees arm distance apart
distance between your knees and your
hands is one arm
and a palm one
inhale two
exhale chin to chest
curl your back
three inhale
drop your belly look up
four exhale take your right knee
towards your forehead
five inhale
look up leg up
six switch legs left knee
towards your leg while exhaling
seven inhale
eight exhale
nine inhale
then back to normal
one more time one
inhale two
exhale
three inhale
four exhale
five inhale
six exhale switch legs
seven inhale
eight exhale
nine inhale
ten back to normal exhale
one more time one
stay in this position inhale
two exhale
three inhale
four exhale
five inhale
six switch legs
exhale
seven inhale
eight
exhale
nine inhale
then exhale
i'm sure if you're doing it correct your
body
is going to feel so good your back is
going to feel so good
and you would want to do more there is
no
cap on how many times you can do it you
can do it as many times
as you want but minimum
is three times two at least three times
it's always a good idea to follow this
with anulom pranayama
i have made a video before on anulom
vyom you can click on the link
and check it out i hope you enjoyed the
video today
if you have any questions or concern
regarding
nadi vipajan asana please feel free to
write in the comment box
i would love to answer them please
subscribe to my channel
and click on the notification bell as i
will be making more videos like this
for now wish you all a very happy and
healthy day
namaste