Nadi Shodhana / Alternate Nostril Breathing - use when you feel scattered

This breathing technique is perfect for right after your regular yoga practice, after savasana, to set you up for a nice meditation/concentration practice. I recommend doing the physical practice first, followed by savasana (rest) and then breathing and meditation, OR in the last few postures of your Ashtanga practice - this is a personal preference, I was taught like this and it’s what I prefer.

Yoga asana (physical practice) helps to prepare your body and mind for sitting quietly and doing these other practices (breathing and meditation) that require more concentration and stillness. You could also try this before bed if you are having troubles falling asleep and feel like your mind is buzzing. Alternate nostril breathing helps to balance your energy so you feel more calm, centred & relaxed.

There are different types of Nadi Shodhana, the one I explain and guide you through in the video is the one that is taught in Ashtanga. It's done in the last 3 postures of closing sequence: after Yoga Mudra/Padmasana, after you’ve done your 10 diaphragmatic breaths in seated and before Utpluthih (lifting up in crossed legs or lotus).

Have you tried this one? Or prefer a different method? You can also add breath retentions for a few seconds on inhale or exhale if you feel like you are ready to add in more to your breathing practice (only add if you don't feel panicked or anxious though, be patient!)

If you’re interested in more breathing techniques, let me know in the comments! I will be making more to share over the next few months.

Here’s one I sent out before:

Sama Vritti - ‘same action’ yogic breathing technique to reduce stress, anxiety & to aid with sleep