Heeeeeej finaste ni! Älskar att göra detta med er. Idag ska vi göra ytterligare en andningsövning som hjälper oss att slappna av. I yogatraditionen är det välkänt att inte bara andningsrytmen speglar hur vi mår, utan att vårt tillstånd också är beroende av vilken näsborre som det går lättast att andas igenom. I en given stund är det nämligen oftast lättare att andas genom en av de båda näsborrarna och efter två till fyra timmar brukar det skifta och den andra näsborren dominerar. Ett biologiskt fenomen som ofta referens till ”näscykeln”.
Vänster näsborre fungerar lugnande och höger stimulerar. Kanske är det sällan vi lägger märke till dessa subtila skiftningar i livet, men när vi gör det kan vi använda denna cykel till vår fördel. Med hjälp av olika andningstekniker kan vi påverka vilken näsborre som är mest aktiv – vilket i sin tur gör att vi kan påverka vårt sinnesstånd. Så när vi vill lugna ner oss innan läggdags är det bra om vi kan få vänster näsborre att dominera.
Gör så här
- Ställ din timer så att den plingar var 5e minut och inta en bekväm position.
- Börja med en eller ett par utandningar där du tömmer lungorna helt.
- Håll för högra näsborren genom att trycka lätt med fingertoppen och andas 5djupa andetag genom den vänstra näsborren.
- Andas sedan 5andetag genom båda näsborrarna.
- Fortsätt att växla andningen med stängd respektive öppen (höger) näsborre under högst 5 minuter.
- Sätt sig därefter i meditation eller lägg dig på rygg i savasana tills du givit dig själv din kvart.
Hur var det idag? Kunde du slappna av? Vad hände i kroppen då du gjorde övningen? Berätta gärna nedan eller på @josefinesyoga hur det var. Eller varför inte bjuda på en härlig andningsbild tagga #CONSCIOUSCHRISTMASCHALLENGE . Å peppa gärna varandra. Du som är mest ärlig och aktiv i utmaningen har ju chansen att vinna mängder med magiska priser från bland annat Yogiakademin&Stadium.
Såååå tacksam att vi gör detta ihop.
L O V E
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