Alternate Nostril Breathing exercise

For the past weeks we have been practicing pranayama (=breathing exercise) called Alternate Nostril Breathing. At the beginning it was very hard for me and I was struggling with the exercise a lot. But, yet again, miracles happen in Yoga : )….this week we had a chance to change it to another pranayama exercise, however but I decided to stick on this exercise, it kind of grew on me.This pranayama helps to calm the mind, keeping it steady and prepares you to meditation (but also helps to concentrate the mind in day-to-day activities; not only meditation). It also helps to improve concentration and strengthens respiration.You should practice this pranayama sitting in a cross legged position, your left hand in Chin mudra, your right hand in Vishnu mudra. First block your right nostril, inhale with the left nostril deeply for 1 count. Retain the breath with both nostrils closed with thumb and ring finger for 4 counts and then exhale with the right nostril for 2 counts. After exhalation, inhale with the right nostril for 1 count, retain the breath for 4 counts and exhale left for 2 counts. This totals to one round. You can repeat this at least 3 rounds (or up to 10 times) daily. When this becomes easy, you can also exceed the count later on, but always on the same ration (1-4-2, 3-12-6 counts etc).Remember to be gentle with yourself, try little bit every day and you’ll also see miracles happen : )!LIGHTRAIL YOGA TEACHER TRAININGhttp://www.lightrailyoga.com/