Alternate Nostril Breathing

Sit comfortably in a crosslegged position on the floor or on your knees in Thunderbolt position. Keep your spine and neck straight, but not tense. Do not lean forward. Place a cushion under the buttocks or the knees if you need more support. Rest the left hand on your left knee. Extend the thumb, ring finger and little finger of your right hand and fold down your other two fingers into your palm. Start by closing your right nostril with your thumb and inhale slowly and deeply through the left nostril for a count of 8. Then press the ring and pinky fingers against the left side of the nose, sealing the left nostril closed while keeping the thumb against the right nostril, and hold for a count of 8. Lift the thumb from the right side of the nose, opening the right nostril. Exhale slowly and fully through the right nostril for a count of 8. Inhale slowly and deeply through the right nostril, still holding the left nostril shut for a count of 8. Cover the right nostril with the thumb and hold for a count of 8. Release the left nostril and exhale through the left nostril for a count of 8. Repeat sequence five times.Benefit: Calms and balances the mind and body, aids relaxation, improves concentration, strengthens respiration.