How to Do Intermediate Poses in Ashtanga Yoga
Ashtanga yoga is an ancient practice (over 5000 years old!) that revolves around synchronizing the breath with a progressive series of poses. Today we're going to focus on the intermediate series of poses in Ashtanga, called Nadi Shodhana (or "the sweet breath"). The goals include body strength, peace of mind, and improved circulation.
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Things You'll Need
- Your body
- comfortable and loose clothing (preferably made out of natural fibers)
- quiet, clean, and well-ventilated room
Instructions
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Ashtanga Yoga Intermediate Poses - Nadi Shodhana
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With your right hand, make a fist. Then, partially re-extend your pinky and ring fingers.
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Hold up your right hand. Curl your middle and index fingers towards the palm of your hand. Then, put your thumb next to your right nostril and your pinky and ring fingers by your left. Close your left nostril by pressing against it softly with your pinky and ring fingers. Inhale through your right nostril. Make sure that your breath is steady, full, and slow.
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3
Close your right nostril by pressing against it softly with your thumb. Then, open your left nostril by loosening up your pinky and ring fingers. Exhale completely, making sure that your breath remains steady, full, and slow.
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Then, inhale through your left nostril. Close your left nostril, and then exhale from your right nostril.
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That's one full round of Nadi Shodhana (Ashtanga intermediate series). Start with five to ten rounds of Nadi Shodhana, and increase your rounds when you feel that you are ready. Good work!
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Tips & Warnings
Remember to always make sure that your breathing is to be steady, slow, and full at all times.
Make sure that you practice these techniques with your mouth closed.
Nadi Shodhana is a great way to relax and control your stress level. If you are feeling particularly stressed out, nervous, anxious, etc, ten or so rounds of these breathing poses should soothe you and help calm you down.
The best time of day to practice is early in the morning, when your mind is fresh. Try to keep a regular routine and practice at the same time every day. If you find that you are unable to practice in the morning, try to do so before sleep.
Try to avoid practicing in direct sunlight. This could cause overheating to your body!
