Combining a mudra, a hand gesture, with alternate nostril breathing can help senior yoga students restore and balance their subtle body in a safe and easy practice. Instead of the traditional fingers to the nose method, try using an approach that feels more accessible.

For this breath work, have your clients either seated in a chair or on the floor in simple seated pose, depending on their flexibility.

Start your clients out in Prithivi Mudra, also known as the Earth Mudra. Prithivi Mudra tends to be easier for seniors to manage, even with arthritic hands. Have your client place the tips of the thumb and the ring finger of each hand together. Then extend the remaining fingers straight out. Then guide them through a three part series of Anuloma (Alternate) Pranayama (Energy/Breathing); Chandra Anuloma Pranayama, Surya Anuloma Pranayama and Anuloma Viloma Pranayama.

Part 1: Chandra Anuloma Pranayama connects the participant with the cooling side of their body, the left nostril, the feminine side. Have them then place their left hand under the right, palms facing upward and place the hands a few inches from the solar plexus. The elbows are naturally drawn outward to the sides of the body, creating a triangle from the crown of the head to the hands, which form the base. Ensure that the hands are not touching each other and that the fingers remain extended. Now encourage them to experience breathing through the left nostril only. Guide the process by having them Inhale and breathe in the left nostril, exhale and breathe out the left nostril. This is a slow and deep breath, not a face rapid breath. Repeat six to ten times on this one side. I’ve even had my students who are somewhat skeptical attempt to breathe in on the right side and notice how difficult if not impossible it is to do while holding the Prithivi Mudra.

Part 2: Surya Anuloma Pranayama connects the participant with the heating side of their body, the right nostril, the male dominant side. Simply have your students reverse the position of the hands, placing the left hand now above the right. Shift the awareness of the breathing in and out through the right nostril. Repeat six to ten times.

Part 3: Anuloma Viloma Pranayama connects the participant with balanced nostril breathing. In this phase you will be guiding them through a shifting of left and right nostril dominance. Start with the left hand under the right, breathing in to the left nostril. After completing one cycle of inhale, exhale; shift the hands and the instructions to breath in and out of the right nostril. Repeat six to ten times. Then release the breath exercise altogether and guide them back to natural breathing.

Many of my students find the practice an easy way to explore the boundaries of the right and left nostril and an enjoyable and easy way to connect with, restore and balance the flow of their breath.

©NamasteWorks Yoga + Wellness, LLC, http://www.namasteworksyoga.com, by: Nancy Levenson

Can one truly find enlightenment through yoga?

Enlightenment is achieved when we have no attachment to our suffering, ignorance or aversions and can become really present, completely here, experiencing the very moment at its deepest level. Or, as Stephen Cope defines in The Wisdom of Yoga, “When the afflictions are absent, we are enlightened.”

Film documenter, Kate Churchill sets out to prove that even a novice to yoga can find enlightenment. In her documentary, Enlighten Up! we follow a skeptic’s journey into the world of yoga. Nick Rosen, the skeptic and newbie to yoga, engages on a journey meeting some of the yoga world’s most profound teachers from the United States and India. The filmmaker is determined to prove that yoga can transform anyone.

But is it really that easy? Just take some yoga classes, meet some yoga guruji’s and enlightenment is achieved.

Last night, I shared this film with many of my own yoga students. Some on their journey for years, while some only months. What we uncovered in our lively discussion following this documentary, is that enlightenment, just like the physical and/or spiritual practice of yoga is an individual journey and each person is on their own path along that journey. Some, like Nick, were left wondering if yoga can truly deliver enlightenment.

Take time to view this delightful documentary. You may just find enlightenment is as elusive as last nights’ dream.

©NamasteWorks Yoga + Wellness, LLC, http://www.namasteworksyoga.com, by: Nancy Levenson