How to do Nadi Vibhajanasana

Transcript

Contact Isha Foundation for Inner Engineering tips; avoid YouTube videos. Namaste
and Welcome to Namaste Yoga My name is Surbhi.
I am a Yoga teacher. The goal of my Channel is to tell you
all those little tips and tricks that many yoga teachers know but somehow in
class settings they do not get conveyed to the students.
In today's video we are going to talk about Nadi vibhajan
asana. Nadi vibhajan as the name says it
balances our Ida nadi and Pingala nadi, the right side
of the body and the left side of the body.
In scientific term, sympathetic and parasympathetic nervous system.
It is a very good asana to reduce anxiety
and stress in life. The another important thing about nadi vibhajanasana is
when we do Anulom Vyom Pranayama or Alternate Nostril Breathing
doing nadivibhajanasana before Anulom Vyom
increases the effect of Anulom Vyom pranayama.
So let's get started. First sit in Vajrasana, keep your toes touching each other knees at arm length distance
and the distance between your knees and your hands should be one arm and a palm. So, this is your starting position. Nadivibhajana goes hand in hand with your
breath So every time when i say inhale
you do that motion while inhaling. Come in the center inhale
as you exhale curl your back as we do in cat cow breathing. Try to
take your chin to your chest. After this
do not hold your breath, keep breathing, on the next step inhale,
as you inhale look up, chin up, belly drops down.
As you exhale this time take your right leg
forward towards your forehead then as you inhale look up,
chin up, belly drops down, leg goes up. As you exhale
switch legs. This time left leg comes forward.
Inhale look up, chin up, As you exhale curl your back chin
to chest. Inhale look up, chin up. As you exhale, come to the center.
So this is a whole 10 step process. It is best that you do it very
slow and easy pace. If you cannot take that long of a breath
for inhaling and exhaling; take small breath
but stay in this position. Let's say for example,
for example you are in this position, stay for a couple of seconds but do not
hold your breath keep breathing. Eventually you will get
used to it. Let's do it in continuation three times.
We usually do three rounds of nadivibhajanasana. So toes touching each other,
knees arm distance apart, distance between your knees and your
hands is one arm and a palm, one
inhale, two exhale chin to chest
curl your back, three inhale
drop your belly look up, four exhale take your right knee
towards your forehead, five inhale
look up leg up, six switch legs left knee
towards your leg while exhaling, seven inhale, eight exhale, nine inhale, then back to normal.
One more time, one inhale two
exhale three inhale, four exhale, five inhale, six exhale switch legs, seven inhale, eight exhale, nine inhale, ten back to normal exhale.
One more time, one stay in this position inhale, two exhale, three inhale,
four exhale, five inhale,
six switch legs exhale, seven inhale,
eight exhale, nine inhale, ten exhale. I am sure if you're doing it correct your
body is going to feel so good, your back is going to feel
so good, and you would want to do more. There is
no cap on how many times you can do it. You
can do it as many times as you want, but minimum
is three times. Do at least three times. It is always a good idea to follow this
with Anulom Vyom Pranayama. I have made a video before on Anulom Vyom Pranayama,
you can click on the link and check it out. I hope you enjoyed the
video today. If you have any questions or concern
regarding nadivibhajanasana, please feel free to
write them in the comment box, I would love to answer them. Please and click on the notification bell
as I will be making more videos like this.
For now I wish you all a very Happy and Healthy Day.