(Good for beginners or those who are building a practice.)
Purpose: Stimulates energy, clears morning fog, and prepares you for the day.
How to Practice
- Find Your Seat (1 min)
Sit comfortably with your spine tall, either on the edge of your bed, on a cushion or in a chair.
Rest your hands on your thighs, palms facing down.
- Gentle Centering (2 min)
Close your eyes.
Take 6 deep breaths in through the nose and sigh out through the mouth.
- 3-Part Breath (Dirga Pranayama) (3 min)
Inhale first into the belly, then the ribs, then the chest (like filling a glass of water from bottom to top).
Exhale in reverse: chest, ribs, belly.
Keep the breath smooth and steady.
Practice 4 breath-cycles/rounds
- Alternate Nostril Breath (Nadi Shodhana) (2 min)
Using your right hand, close your right nostril with your thumb. Inhale through the left.
Close the left nostril with your ring finger, exhale through the right.
Inhale right, close, exhale left. That’s one round.
Continue slowly, 6–8 rounds.
- Closing (2 min)
Place both hands over the heart.
Take 6 deep breaths and set a gentle intention for your day.
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