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96 m a s s a g e & b o d y wo r k j u l y/a u g u s t 2 0 2 1 SURYA BHEDANA PRANAYAMA 1. Begin by sitting comfortably with your spine erect and your shoulders relaxed. Let your left hand rest comfortably in your lap. If you wear glasses, remove them for this exercise. 2. With your right hand, rest the tips of your index fi nger and middle fi nger between your eyebrows. If this isn't comfortable, you may relax the fi ngers toward the palm, gently tucking them in. 3. Close off your left nostril with your ring fi nger. Inhale slowly through your right nostril all the way to the top of your breath. Then use your thumb to close off your right nostril. 4. Release your ring fi nger and slowly exhale through your left nostril all the way to the bottom of your breath. Repeat this sequence a couple more times. Let your breathing be normal and rest a minute. PIGEON POSE 1. Lift your left foot toward your right knee. Make sure your left ankle, not your foot, is placed on top of your right knee. 2. Flex your left foot. Inhale and lift tall. 3. Exhale and bend forward to your comfort level over your left leg. Relax your whole upper body. Breathe. 4. Come up and out of the position slowly, then repeat on the opposite side, placing your right ankle on top of your left knee. 5. Inhale, slowly coming out of the pose. Place your palms together and inhale, lifting both arms out to the side like cactus arms. 6. Using your core strength, exhale, bend in, and lift your right leg to center. Inhale and stretch wide. Exhale, bend forward, and lift your left leg to center. Repeat two more times. 7. If it feels comfortable, take your hands back and toward the base of your chair. Extend your torso and neck, and look up. The head relaxes very gently. Take MEDITATE & MOVE In Sanskrit, surya bhedana means "sun piercing" ("surya" = sun and "bhedana" = piercing). This yoga breathing technique activates a sluggish mind and moves energy throughout the body. It also helps stimulate digestion, and is heating in nature. In this exercise, we're going to inhale only through the right nadi (representing the sun/masculine energy), which is more warming, and exhale only through the left nadi (representing the moon/feminine energy), which is more cooling. Guided Chair Yoga with Surya Bhedana Pranayama Breath BY ANGIE PARRIS-RANEY, LMT Pigeon Pose several deep breaths here. Release, and place your palms together. Perform a gentle twist to the left side, and then to the right, and come back to center. 8. Sit up tall and rest your hands comfortably in your lap, with your palms up or down. Take a few moments to connect to your breath. Feel the natural rise of the breath and the beating of your heart. SCAN AND WATCH "Guided Chair Yoga with Surya Bhedana Pranayama Breath" 1. Open your camera 2. Scan the code 3. Tap on notification 4. Watch!

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