 Let us look at the classical pranayama and first and foremost is nadi shodhan pranayama. The word nadi means energy channel and shodhan means to cleanse or to purify. Therefore, nadi shodhan is the practice whereby pranic channels are purified. It is practiced by alternating the inhalation and exhalation between the left and right nostrils and in this way influencing the idha and pingala nadi's. You might remember idha nadi, pingala nadi, left and right nadi's in our energy structure. These are also connected to the two brain hemispheres. So, the Tathre's Yoga Sutra recommends that at the beginning it is practiced four times a day for 20 counts with the retention to the best of one's ability. This should be performed four times a day and this is also one pranayama which can be performed just after a half hour of meals. No other pranayama can be performed before at least 2 hours recommended time is 3 hours after a full meal. Let us come to the technique, raise the hand in front of the face, place the tip of the index and middle finger gently on the eyebrow center. Both fingers should be relaxed, hold the thumb just above the right nostril and ring finger just above the left. These two fingers control the flow of breath in the nostrils by alternately pressing one nostril, blocking the flow of breath and then releasing and pressing the other nostril. Little finger is placed beside the ring finger. When practicing for the long period, the right elbow can be supported in the palm of the left hand. Care must be needed to keep the head, neck and backbone erect and in the straight in order to prevent the chest restriction. Stage one of alternate nostril breathing is about begin the equal inhalation and exhalation using the ratio one is to one. As mentioned in the previous slide, in the alternate nostril breathing the first thing is exhale fully and inhale from the left nostril, exhale from the right nostril, exhale and inhale in the stage one should be of the same proportion. Close with the right nostril with the thumb and inhale through the left nostril that is the first step. At the same time, count mentally 1, 2, 3 until inhalation ends comfortably. Close the left nostril with the ring finger and release the pressure of the thumb on the right nostril again while exhaling count 1, 2, 3 simultaneously and when you feel comfortably exhale few practice notes. After one week if there is no difficulty we can increase the length of inhalation and exhalation by one count or very few counts. Continue to increase the count in this way until count of 10 is to 10 is reached. Do not force the breath in any way that is a basic guideline for all the pranayama practices. Be careful not to speed up the counting during exhalation to compensate for the shortage of breath. Reduce the count at the slightest sign of discomfort. Then comes stage two after practicing few weeks after perfecting the first one to one ratio and then 10 is to 10 ratio we can change is to 1 is to 2 that means initially half the length of inhalation inhale for the count of 5 and exhale for the count of 10. Then we can repeat on the other side this is one round we can practice 5 to 10 round like this in the stage two again few practice notes during the ensuing practice. Continue extending the breath by adding one count to the inhalation and two to the exhalation up to the count of 10 is to 20. With one contradiction that stage two of the technique two begin the process of introversion. So, we must keep this in mind that it is not recommended for depressed and withdrawn persons. So, please keep it in mind in stage two is not meant for people with the depressed with the depression related symptoms. Extension of stage two actually involves longer count. So, it is recommended it is not recommended for the people with the heart problems as well. Benefits of nadi shodhan pranayama are immense and these are very well researched there are hundreds of research papers about the impact about the positive impact of nadi shodhan pranayama. Technique two certainly gives more pronounced balancing of breath and the brain hemisphere it is found in many studies as such even the simpler the stage one nadi shodhan pranayama has a calming effect it relieves anxiety it improves concentration and it stimulates our ability to make decision. The ratio of one is to one in stage one establishes a calming rhythm for brain and heart and when brain and heart are on the common rhythm it is very good for the cardiovascular system as well as nervous system. So, people having problems will be benefited people not having problem or peoples having problems not yet surfaced at the physiological level will also be benefited and it is particularly beneficial in the stress related conditions because it has immediate impact and no negative side effect as the count extends breath slows down in general and in this way it helps in keeping the balance of sympathetic and parasympathetic nervous system. Respiration also becomes more efficient with the nadi shodhan pranayama because air flow is smoother and less turbulent in the whole respiratory system. The ratio helps people with the respiratory problems such as asthma, emphysema and bronchitis the ratio one is to one one is to two in stage two gives very profound relaxation the heartbeat and pulse rate they slow down with the alternate nostril breathing and blood pressure also drops.