Try out Swara Sadhana
From the Swara Yoga tradition - The Andhakaara Path to Power Program
This is Day 41 from our 365 Days program.
Swara (स्वर) signifies noise, sound, musical tone; also, it refers to the air streaming continuously through the nose.
Ida (इडा) represents the left side of the body, left channel of the spine, left nostril,
Pingala (पिङ्गला) represents the right side of the body, right channel of the spine, right nostril.
Each sequence 5 min-ish:
Ida to Pingala (flow runs through Pingala only):
One: Sit in Ardha Padmasana (अर्ध पद्मासन). Block your left nostril and breathe normally through your right nostril.
Two: Now lie on your left side.
Three: Sit up straight with your legs stretched out. Pull your left knee up, your left heel touches your left buttock. Press your left armpit onto your knee…
Four: Keep both heels together close to your right buttock, then pull the right knee over your left knee. The left palm is on the floor, one foot from your body. The weight of your upper body rests on your left hand. The elbow is straight. The right hand grabs the left ankle. The head is turned to the left. Your eyes are open, and you stare at the wall.
Five: Lie on your left side and press your right fist into your left armpit.
Six: Shavasana (शवासन).
Pingala to Ida (flow runs through Ida only):
One: Sit in Ardha Padmasana (अर्ध पद्मासन). Block your right nostril and breathe normally through your left nostril.
Two: Now lie on your right side.
Three: Sit up straight with your legs stretched out. Pull your right knee up, your right heel touches your right buttock. Press your right armpit onto your knee.
Four: Keep both heels together close to your left buttock, then pull the left knee over your right knee. The right palm is on the floor, one foot from your body. The weight of your torso rests on your right hand. The elbow is straight. The left hand grabs the right ankle. The head is turned right. Your eyes are open, and you stare at the wall.
Five: Lie on your right side and press your left fist into your right armpit.
Six: Shavasana (शवासन)