How to do Pranayama at home in Malayalam

How to do Pranayama at Home in Malayalam
Nadi shodhan Pranayama
Please Follow general Guidelines from the previous video
Posture
Padmasana, Siddhasana, Swastikasana, sukhasana, Vajrasana or sitting in a chair with spine erect
Mudra
Left hand - Chin Mudra and Right hand Nasagra Mudra
Steps
In this video, 4 steps are included
Step - 1
Breathing through left nostril
- Inhalation and exhalation
- Slow, steady and deep breath
- Concentrate on breathing
- 10 tomes
- Relax.
Breathing through left nostril
- Inhalation and exhalation
- Slow, steady and deep breath
- Concentrate on breathing
- 10 tomes
- Relax
Step - 2
- Inhalation thruogh left nostril and exhaltion through right nostril.
- Slow, steady and deep breath
- Concentrate on breathing
- 10 times
- Relax
- Inhalation through right nostril and exhalation throgh left nostril
- Slow, steady and deep breath
- Concentrate on breathing
- 10 Times
- Relax
Step - 3
- It is a combination of step - 2
- Inhale through left nostril, then exhale through right nostril and inhale
through right nostril and exhale through left nostril
- Slow, steady and deep breath
- Concentrate on breathing
- Repeat for 10 times
Step 4
- A. Step 4 is a Continuation of step-3 with three in counts
- Inhale in 3 counts , hold the breath in 3 counts and exhale in three
counts
- A. Inhale in 4 counts , hold the breath in 4 counts and exhale in 8
counts
- c. Inhale in 4 counts , hold the breath in 16 counts and exhale in 8
counts
- Gradually increase counts in inhale , hold and exhale..
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Thank You
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