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Namas te everybody and welcome to the ongoing video series that we have now started on mastery of meditation. I am going to have my left hand in Dhyani Mudra resting gently on my knee. My right hand I am going to take this unusual posture, mudra. If you cannot get in to it right away, you can use your left hand to help you get your index finger and bring your middle finger down and the ring finger, pinky, and thumb pointing up. And if you really just cannot get this, it is no big deal. You can just have all of your fingers up, it is not a problem and we can just use the same fingers but they will all be up. But this is the traditional hand posture for doing these Pranayamas. There are few of the variations, I will go into it in one of these video series of ours of how you can keep your hands. So with the thumb I am going to close the right nostril. I am going to inhale through left and then with my ring finger and pinky, I am going to close the left nostril to allow inhalation and exhalation through the right. So let me demonstrate the beginner’s version of Anulom Vilom Pranayama. It is going to be done to a count of four. So inhale, counting mentally, one-two-three-four. I will exhale to the same count through the other nostril, inhale and then exhale to the count of four. So again, here is what makes up one round. Inhale, left nostril, exhale right nostril, inhale right nostril, exhale left nostril, one round in the bag. You can do 10 rounds and then build up from there. So here is a demonstration of beginner’s Anulom Vilom Pranayama. (Demo) That was one round, inhaling counting to four, I close left to exhale through right. Now I inhale through right, close right, exhale through left. And the peace begins to emerge. There you have it my friends, Anulom Vilom Pranayama, peace, tranquility, serenity, purification of your psychic channels, immense balance to help you with your spiritual evolution. Master it, enjoy it and benefit from it. Thank you all, God bless you.
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