Mrgi Mudra

When using the technique of Inhaling or Exhaling through one nostril, the right hand is in Mrgi Mudra.

Mrgi = the head of the deer.

Bend the index and middle fingers of the right hand and rest their fingertips on the palm. Straighten the rest of the fingers.

One nostril breathing technique

Note: Ujjayi technique is not used in single nostril breathing.

Inhale through the left nostril: With the right hand in Mrgi Mudra, bend the elbow and bring the right hand in front of the nose. Place the right thumb on the flap of the right nostril and the middle finger on the flap of the left nostril. Squeeze the flap of the right nostril so as to completely close the passage of air through the right nostril. With the middle finger of the right hand, partially press the flap of the left nostril. Inhale through the left, partially blocked, nostril

Exhale through the right nostril: .Press the flap of the left nostril until it closes completely. Relax the thumb of the right hand slightly to partially release the flap of the right nostril. Exhale through the right nostril.

In case of a blocked nose (congestion, rhinitis, etc.) that prevents a comfortable Inhalation, do not inhale through only one nostril. Use Pranayama Ujayi Anuloma.

At the end of each Inhale and Exhale, you can rest the right hand on the right thigh or right knee.

Count the number of breaths using the left hand.

− At the end of the first Exhalation, put the thumb on the first phalanx of the little finger.

− At the end of the second Exhalation, place the thumb on the second phalanx of the little finger.

− At the end of the next Exhalation, place the thumb on the third phalanx of the little finger.

− Continue like this with the middle, middle and index fingers.

Thus, when the thumb reaches the third phalanx of the index finger, this will be the twelfth breath (i.e. the 6th circle).