Hello friends, we are coming session we will do analog film or Nadi showed in the other video I've explained really in depth the theoretical part of this wonderful Anima. Now we're going to put this into practice, we're going to do two types of unknown volume here. First one is to really be deeply in and out forcefully to open up and strengthen the respiratory system and to stimulate our nervous system and also to bring a lot of oxygen into the body. And this prepares as well for doing softer, slower pranayama practices. Like the one we're going to do F to get the Nadi shoulder now We breed very calmly in and out through the nose, ultimately through each nostril, holding our fingers in this position that you have the index finger in the middle finger, the base of the thumb, maybe even curling it up and connecting it like this.

But this may be for some of you, but difficult. It's just like this. And then the ring finger and the small finger together and the thumb will be connecting with the right nostril. So with the right hands, we do this. So at all times, we try to keep here, the thumb and the ring finger in contact with the nostrils. We are going to use the fingers to control how fast the air flows in or out.

So when we breathe out, when we really want to breathe out very slow, we close off oxygen a little bit more so that less air can flow out. If we want to breathe out a little bit faster, we make the opening a little bit more open. So like this we can really start to completely let go with the breathing out no control from the lungs or the the rib cage or something. Just control from the fingers and letting go completing the breath in, letting the air flow back in and out. Come into a comfortable sitting position. We're going to be strongly breathing in and out, alternating each nostril.

To keep the body relax the mind relaxed and bring the right thumb against the right nostril. slowly exhale. Inhale strongly to the left through inhalation. Exhale to the right. Inhale through the right exit through the left Inhale through the left and exhale to the right. Keep breathing like this for four more full breaths.

Inhaling through one nostril, and then exhaling to the opposites. That's tree. Full strong breads. really expanding. Releasing. Last full inhalation, fully expand, hold the breath a little bit, and relax both hands down.

And exhale very slowly, very calm. Relax your breathing at the BRIT flow to both nostrils. Loosen up for just a couple more breaths. And if you still feel okay, we're going to repeat this wonderful practice again. So closing out the right nostril. Reach out slowly to the left.

Inhale strongly to the left full inhalation and exit to the right. Strong elation to the right exhale toodaloo left. Inhale to the left full expansion. Access to the right. Keep breathing like this. Alternating each nostril as if you're breathing into one side of the body and to the other side of the body.

Oxygenating cleanse, opening up. Enjoy two more full deep breaths. Last full inhalation in both hands down, relax exhalation again calming the breathing. Now very subtle level there's a lot of things happening. You can see it kind of smiling the observing, letting everything happen. Give it some space.

Loosen up. Now we will be doing this Nadi sholden. Very slow breathing, practice. Calm down. Everything again to balance and settle everything. Now this reading is about the supplements, the slowness.

Really loosening up. It's not something mechanical that you really have to count. But as a starting measure, we're gonna breed in for about four long seconds. Then hold it in for about too. Slowly reading out again for about six seconds. If that goes a ride, we can start to increase the length.

The breath in the holding the breath out longer again. Bringing the right hand up the middle finger and index finger against the base of the thumb. They close up the right nostril and slowly exhale through the left. Very calm acceleration. Breathe, breathing to the left again. slow breathing, not so deep anymore.

Breathing out to the right. Very gentle and into the right. And hold and out again. So keep breathing like this. Every column intro the same nouns true out to the opposite. And with the fingers you keeping contact with the nostrils and with the fingers is how you control how fast the air flows in and out.

Like closing off a little bit, to no special knowledge to let the air flow in and out faster or slower. Spread like that you're really letting go with the breath out. You can really receive with the reading letting go completely You start making the breath even more slowly. more calm, effortless if the attention just breathing how the air flows in and out Last two breaths. Make use of these last two breaths. And after your last fall inhalation both hands down.

Let the air flow out again and see you how you breathe in and out now to both nostrils notice how the body and mind really calm down enjoy Couple more Brits noticing this inner stillness this inner balance this spaciousness. He can slowly move a bit the fingers rub the hands together please them facing the chest and the whole body musti