Daily Pranayama under 15-Minutes | Breathing Exercises & Yoga | Saurabh Bothra

Transcript

Namaste and welcome to this 15 minute PR practice video [Music] otherwise it's absolutely fine now in if you already know you will do it with eyes closed so it's a good idea to keep your eyes open for one round okay we'll do three rounds of 20 each ready for round one take positions loose fist in front of your shoulders elbows close to the body take a normal breath in breathe out together for bhastrika breathe in in out in out in three in 4 in 5 in 6 in 7 in 8 in 9 in 10 in 1 in 2 in 3 in 4 in five in 6 in 7 in 8 in 9 in 10 relax Palms on your thighs open to the ceiling if you don't feel comfortable with Vasan you can do this sitting also round two take positions again loose fist in front of your shoulders elbows close to the body for Basta together breathe in out in out in three in 4 in five in six in 7 in 8 in 9 in 10 in 1 in 2 in 3 in 4 in five in six in 7 in 8 in 9 in 10 [Music] [Music] relax last round take positions normal breath in breathe out pasta together breathe in out in 2 in 3 in 4 in 5 in 6 in 7 in 8 in 9 in 10 in 1 in 2 in 3 in 4 in 5 in 6 in 7 in 8 in 9 in 10 relax [Music] the next one that we going to practice is called the breath of Joy breathe in expand your hands out push your chest forward and breathe out push your hands forward and chest back breathe in inhale breathe out breathe in out breathe in out in out in out in out in out in out in out in out in out and relax vam k the next breathing that we going to practice is called the Box breath just follow the instructions and keep doing as much as possible take a normal breath in breathe out forward box breathing breathe in 2 3 4 hold 2 3 4 out 2 3 4 hold 2 2 3 4 in hold out [Music] hold in hold out hold in hold out hold in hold out whole in hold out [Music] hold in hold [Music] out hold in hold [Music] out hold in hold [Music] out hold in [Music] hold out hold and relax and the last one that we'll practice is nadish Shodan pranayam five repetitions five rounds left hand and Chin mudra right hand index and middle finger between your eyebrows thumb on the right right nostril ring finger on the left breathe in close your right breathe out left breathe in left close your left breathe out right breathe in right close your right breathe out left in out in out [Music] in out in [Music] out in out [Music] in out in out [Music] in out relax and keep your eyes closed for 1 minute [Music] take a deep breath in and breathe out if you wish to continue for some more time with your eyes closed you may do so or if you feel like you may gently open your eyes thank you so much for following up this on this video continue this video every single day to get more better and comfortable with the breathing and so that it helps you to keep your eyes closed for a longer duration if you like this video you might also want to check this one