YA- CE Workshop | (Zoom) (USYACE2701B)

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MANJU

CHRISTINE MARCELLA:

Good morning, good afternoon, good evening, ever you are joining us from. I want to welcome you for anatomy week. There are a couple housekeeping items we will get to really quickly here. First of all, you will see a pop-up in the screen so you can tell us where you are joining from today. Also, as we go through this the chat feature will be turned off for you, but we will have the Q&A open. So please post your questions in the Q&A and let us know what you would like to ask Manju. We will relay those questions to her. If you see that somebody else is asking the same question as you, give it a thumbs up so we know we really want to answer that one live. We will get to as many questions as possible. Go ahead, Patricia. Did you have something to say? For today, I want to tell you my name is Christine Marcella. I am the corporate accounts manager at Yoga Alliance. I am a EY RT 500. My pronouns are she/her/hers. I am so happy you are joining us today for Anatomy Week. Today's workshop is Enhance Your Immunity Through Pranayama Practice. We are joined by the amazing Manju Joshi.

She has been the founder and research director of (unknown term) Yoga for I don't know how many years. She is a yoga practitioner, teacher, and therapist for more than 20 years. She serves communities around the globe and is a published author and reiki master. I want to mention to all of you today that this practice and workshop is heavy in pranayama. I advise all of you to be mindful of your individual circumstances and practice with mindfulness. Don't push yourself over the edge. Do what is right for you. Thank you for joining us today.

MANJU JOSHI: Namaste. Good morning. Good afternoon, good evening, wherever you are. Thank you for joining this session. I would like to start with our centering prayers to our gurus and our ancestors. So let's set nice and tall. Keep your eyes closed. Just listen to the singing bowl sound. Allow your breath to follow the sound, maybe get a little bit more relaxed with each sound. So let's begin. Just bring yourself back into your mind, into your body. (Chanting)

So thank you again for joining this session. We will have a lot of fun in this session. The main reason I want to have

This session because of what is going on in the world, COVID-19 is still going everywhere and one of my cousins had it. One thing he mentioned helped him a lot was the breath, the breathing. He said, "Sister, you must ask everybody and and tell my story and experience that this breath really works." That is why we are here sharing this with you. As yoga teachers, I really, really hope and trust that you will spread this around in your community and everywhere.

YA- CE Workshop | Pranayama (Zoom) (USYACE2701B)

So let's begin. Let's go for the slides. We will start with some agenda. Our agenda today is very simple. We will see what pranayama is. You all know it, so we will just go very briefly into it. We will see the benefits of it, what is immunity, how we enhance immunity, and going to the actual practice. Like Christine said, we need to use our own judgment while practicing it and keep it as simple as possible. As many people can practice it. Please use your own judgment. I will give some alternatives for certain poses or practices not being done by everybody.

So let's go to the next one. So what is Prana? If you have joined other sessions with me on chakras and all, we have gone through this. Prana is the vital energy. It is not oxygen, but the vital energy that we breathe in from various things. We get the Prana from various things. And mostly we are going to focus today on our breath. That is the way we will get the Prana today and of course we always get it that way, but that is the vital energy that we get. Prana is the vital energy. It has been known and all the other cultures by various names like ki or chi or Asian cultures have this concept of Prana. This product moves through the channels in the body.

So Nadis is any hollow structure. So any hollow structure is called Nadis. According to yoga, we have about 72,000 Nadis and so it is given a lot of importance in yoga and a lot of Asian cultures. According to yoga there are three main Nadis that we use for our breath practice, and that is why we are going to explain it a little bit here. The main Nadis is called (unknown term), which is actually our spinal column. Then there are two side-by-side. One flows from the left nostril, this is my left side, and it is cooling, it is feminine, it involves the infusion power and so on. The other is called pngala, which is masculine flows through the right nostril and gives energy. If you have fever you can activate so you can cool down. The alternate nostril breathing uses both the nostrils to balance it out.

The goal is to come back to the center. We can do it through the left or right nostril and activating with the nostrils depending on what we need to achieve. I don't want to spend too much time on this. Let's go to the next one.

Now, we need some ancient wisdom as well as modern science. So as long as the breath moves, so does the mind. When the breath is steady, the mind is steady. If we steady then we can steady the mind and body. How do we use this breath? How should we do the pranayama? Prana is again the vital energy, and the regulation or elongation so we can retain the Prana. Sustain that prana. Send it where it is needed through the channels, through the Nadis. That is called pranayama. It potentially has not given (inaudible) but he has given certain aspects like inhalation, exhalation, retention, and how many times you are supposed to do. The light on our soul is being lifted. That is what potentially says by doing this pranayama a certain way you start removing the veil on the light within. You are ready to go to the meditative state. We are going to see that in our practice as well later on.

So this Prana, how should we use it? There is a lot of caution given in this one particular Sutra and it says the way tame the animals with -- wild animals slowly and patiently. That is the way we should use this pranayama or do this pranayama. Slowly and with patience.

If we don't do that, the Sutra is not here on the slide, but it also gives the warning if you don't do it properly. If you don't use your judgment. If you hurry and try to achieve something. It will backfire, just the way the wild animals will backfire and destroy us. You will have a lot of problems with your body. Like tremors. You will have hiccups. You will have some breathing

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problems, asthma, and those kind of things can arise from doing the pranayama in a long way or in a rush. So please use your judgment. Please tell your students also use their judgment. Go slow.

Keep practicing. It gets better. OK, let's go to the next one. So now, what is immunity? It is a beautiful picture there that whatever foreign objects that we don't want we can fight with this response. The ability to fight the foreign objects, those are harmful, is our immunity. How do we boost it? Through food, thoughts, and doing the yoga practices like pranayama. Those kind of things. Again, under supervision and doing it properly. Then we can enhance our immunity.

Something that we don't talk much about in our classes is the vagus nerve. You may have done it before also. The vagus nerve and the lymphatic system. Those are the two main things for immunity boosting according to the science and according to the yogis. The vagus nerve, it starts from the brain and runs around in the body towards the lower abdomen. It is really a wandering nerve. It goes everywhere. It boosts your immunity and enhances your digestion. It enhances your breathing. A lot of functions are therefore this vagus nerve. It is everywhere, the guy said. We will do a posture and breathing technique to boost the vagus nerve, to stimulate the vagus nerve. The main thing is it also brings the relaxation response. It relaxes you. That is very important in enhancing your immunity. The more relaxed you are your ability to fight infections and to become healthier gets better.

So the vagus nerve has that function of relaxing you. Then the lymphatic system, again, it runs with the system, it is like a garbage system that runs one way and picks the garbage and debris from the blood. Then it drains. There are nodes, there are stations where it is getting collected. It is getting drained from the body.

Keeping the drainage, keeping the pipes clean is also very important. Breath work enhances that drainage system and helps get rid of a lot of drainage from the body. A lot of debris is being stored. You can remove those by doing a lot of pranayama practice. Along with some warm water, good food, and so on.

So let's go to the next one. Now we have come to the practices. So we can remove the slide. We can get into practices. If you have any questions we can get into that later. I don't want to spend too much time talking but rather practicing, and then you will have some time to have some questions as well.

So let's get into the practices. OK. People say yoga breathing is like a four part breathing. My former teacher explained it very nicely. He is a doctor. He is still alive, 94 years old, and he was the pioneer, whether he was the demo boy for (unknown term) ashram

So he stated very nicely. He said ask your students to do this. See how the breath works. So what we would do is we would cross our hands. Please sit down if you are sitting in the chair, that's fine, or if you want to sit down on the floor that is even better. That would give you more experience. But if you are sitting in the chair, that is also fine. If you want to blow your nose, go ahead and do that. Let's begin. So you cross your hands and put your hands on your shoulders. You can close your eyes and just take a deep breath. You don't have to do it any which way. Just a deep breath. See how your shoulders are getting raised. Your shoulders are rising and you take a deep breath properly.

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So that is one way of doing it. Understanding how the breath works. Then you can open your eyes, you can place your hands on the upper part of your chest and take a deep breath. You can feel your lungs being pushed forward, your chest being pushed forward, your lungs expanding. Then you put your hands under your rib cage. Around the diaphragm area. Then take a deep breath again.

You can feel the moment of the diaphragm rib cage. You may not be able to see me, but put your hands on your navel. Again, take a deep breath. You can feel your belly rising and falling back as you exhale. You can experience your own breathing. You can allow your students to experience their own breathing this way.

Usually we breathe very shallow. When we are asked to read shallow it becomes a little difficult. What we are going to do is something called Prana (unknown term). Prana is the vital energy. We are going to do that within our upper respiratory path because looking at the respiratory viruses, they first enter through our nasal passage. So keeping our upper respiratory system healthcare is very important.

You may or may not have seen this before, but this is called rabbit breathing. We are going to do that. Let me move backward or forward to see how it works. This is a very fast breathing, but very shallow breathing. Let me show you how it works. Your belly is not moving as much. Only your nasal passage and upper chest is moving. So for that, these are the knees. You put your palms on the knees like this, cupping your knees, and you press on your knees. So if you are sitting in the chair, that's fine, you can just put your hands on your knees like this and press. There are some pressure points in your palms, and your hands, so you press on your knees. You close your eyes. If you want to see me first, please do so, please be careful when practicing this. Just observe if you have eaten just now, please observe and do it later. Your belly should be a little bit empty.

So we will do it like this. Just inhale and exhale rapidly like a rabbit. Not much is moving. Just your nose, your upper chest and all. You are pricing on your knees. That way your sinuses get opened up too. You turn your face to your right side. This is your right side. I am going to press my right hand tightly. Press on the left knee. Turn your head to the right side. Make sure you are turning. You do not bend down. You just turn sideways in the line of the shoulder. Do the same thing, inhale and exhale rapidly. While pressing on the left knee. You can feel the sinuses being opened up. Then you do the opposite side. This is my left side. I will release the pressure on your left knee, press on the right knee tightly, and turn your head to the left side. Opposite side of the knee. You do the same thing, keep your chin up and inhale and exhale rapidly through your nose.

Turned to the front. If you have any neck problems, please do not move your neck. You can just sit, keeping your chin up, and do it without moving the neck anywhere. Make sure you press on your knees. That is all that is needed. Now, you take your chin down to the chest. Be careful with your neck. I don't want you to get hurt. If you feel dizzy, please stop doing it. Again, press on both knees now. Bring the chin down to the chest. Inhale and exhale rapidly.

Your belly is relaxed. Your belly is not moving as much. Your belly is relaxed. And now you can feel the sign is maybe being drained from your nose. If you want to use tissue, go ahead and do

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that. This is very good for the energies as well. You keep the sinuses open. Then you take your head back, chin back, and press on your knees again. Do the same thing. Keep your belly relaxed. And down. We are not doing it for too long. You can do it 20, 25 times, up to 50 times each side. Then you take a deep breath and feel the difference.

You can breathe more. You can breathe and more. You can take the bar no more. If you did not understand how this works, let me show you with the actual rabbit pose. If you are sitting in the chair, you can just sit in the chair and put your hands on your knees and bend forward like this. Or you can be in the rabbit pose, keep your elbows down in front of the knees. Just keep your head up. You can do the same thing. You are actually blocking your abdominal part. You can see how it looks like a rabbit. Watch how my back is moving. And then you can turn your head sideways also. If you are sitting you can do it the same way. The sideway.

You can take the chin down. Chin up. And so on. If you have any questions let me know later on. You can see how powerful it can become. The simple fact is it does not put pressure on your heart so it is an alternative to (unknown term) as well.

This is from the sinuses. And now the upper chest, when we breathed and were breathing, our breath usually goes to the upper chest. Many times it does not go down to your lower part of the lungs. A lot of stale air can get saturated there. One anecdotal thing is a long time back in the 1990s when we were in Queens New York, my husband was working for Queens College and the secretary over there had quit smoking for five years. One time she went for her physical and the doctor asked her to take a deep breath. When she took a deep breath she smelled the tobacco.

That means that the smell of tobacco was in her lungs for that long. We need to empty out the lungs continuously. To make sure that the prana reaches the lower part of the lungs there is a technique. Very simple. Again, please be careful if this also. If you have any shoulder trouble or anything be careful. Place your hands on your knees and relax everything. Keep your chin up a little bit. As you inhale lift your shoulders up all the way up to your ears.

As you exhale bring the shoulders back expanding the chest and bring it down slowly. Let's do it three times. Let's inhale and bring the shoulders up while inhaling. Exhale. Shoulders back, expanding the chest. Again, inhale.

Shoulders up, exhale down. Once again inhale up. Exhale down. And you can do it up to five times and take a deep breath after this. You can feel the fullness in your lungs when you inhale again. We are regulating the breath and you can already feel the calmness that is creeping in and out of her mind, and the body is getting steadier and steadier.

Now we will stimulate the Vegas nerve. Doctor de facto broke mentioned this in one of his lectures. The best way to stimulate is capital's. You cannot go on your knees and hands it is fine. You can sit in the chair or the floor, whatever is possible. I will show you the alternative for this pose and then we will go on the floor.

All you have to do is keep your hands on your knees by the sides on her lap. Open up your arms so that your chest is open. All we are going to do as you inhale we will expand the chest and inhale raising the head up, as we exhale we will bring the chin down and take the naval in

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and check down like this.

This is a (unknown term). I will show you if you want to try. We can try it together as well, but I just want to show you first. Inhale and then exhale.

Slowly, we don't want to rush into anything. Inhale expanding the chest and taking the head back. Exhale arching the back taking Nanaimo in June to the chest. -- Taking the navel in, she into the chest.

Again, inhale and exhale. And then do your normal breathing. This is how we can do the seated cat and cow. Now if you can please go on your floors.

STUDENT: I'm going to have up as here because we have so many questions about the rabbit breath. I'm just going to have you maybe redo the pose. We have a lot of questions about whether the focus is more on the exhale, if the exhale is the only thing that is rapid, and another question with the rabbit breath. With leaning forward what you do with your arms and hands?

SPEAKER: When you go in the rabbit pose, I don't know if you can see how I do the rabbit pose, it is on the floor. Can you see? Can you see where my hands are?

STUDENT: We cannot see your hands. There we go.

SPEAKER: Put them like this on the floor. Directly in front of your knees. This is inhale and exhale rapidly. It is not just exhalation, and is also inhalation and exhalation. First you inhale and then you keep on inhaling and exhaling.

It's not like a (unknown term) where you keep on exhaling. Inhale and exhale rapidly. Do you see it? You can try it. You inhale and exhale very rapidly while keeping relaxed. If you are sitting like this and you are on the floor you keep your hands down on the floor the way I showed you, like this directly in front of your knees. And then you inhale and exhale rapidly.

Is that clear?

STUDENT: That is so much better. Someone is asking is there a benefit to doing this past year on an empty stomach? -- This posture on an empty stomach.

LECTURER: It should be done on an empty stomach anyway because if you are full you cannot do this pose. If it is always the same as if you are clearing up the nostrils, clearing up your sinuses, and the reason I showed you the rabbit pose is that it is easier to do it if you are doing it for the first time.

You are automatically talking the abdomen. The only way you can breed that is through your upper chest and nose. Initially you might want to try it this way. And then as you get the hang of

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it you can start doing it while sitting crosslegged in or sitting in the chair.

STUDENT: Thank you. How does the rabbit pose relate and this (unknown term) relate to (unknown term)?

LECTURER: (unknown term) is a little more rigorous. You can call it an alternative to (unknown term) and (unknown term) as well. This is mostly like I said the cleansing technique for the upper respiratory system. Your sinuses, your nose lay your throat, chest in that area.

STUDENT: Would you consider this more energizing pranayama?

SPEAKER: It is energizing pranayama. You feel good clearing out your sinuses, and when you can breathe my deep breathe like this you feel energized. It is an energizing pranayama.

STUDENT: Thank you. We will let you move on into some of the other pranayama you are doing.

SPEAKER: I am here. Whatever your questions are I am OK with this. I know this is a new technique. Most of the yoga classes maybe are not doing this because I did not study it in my yoga training. It is a special thing and I want to share it with you because this really helps, especially with COVID- 19 going on.

After this if you take a steam that is even better. You have more defence against the virus. After doing this pranayama if you take a steam and drink warm water you are already to go anywhere.

So, the vagus nerve we can do the cat and cow pose. Your knees are a part in your hands are at your shoulders in the cat and cow pose. Your legs are relaxed on the floor. What we will do is inhale, raised the head up, take the spine down, and as we exhale we raise the spine up, art the spine and put the chin to the chest.

We will do it a few times. Inhale, head up and exhale head down. That is one way of doing, stimulating your vagus nerve. Let's try it. Inhale head out, spine down. Exhale, chin to the chest, arched the back. Inhale, up, meaning head up. Exhale down. Inhale up. Exhale down. Take the belly in. Again, inhale up. Exhale down. And one more. Inhale up. Exhale down.

Everybody knows this pose and we can incorporate the breathing in that. And then to even give more boost to the lungs we can do the related cat where we can raise the leg up, inhale leg up this is my right leg. Exhale chin to the chest and me to the test.

This gives the benefit of active workout as well. If you don't have much time you can do this three or four times and you feel kind of energized. Let's do this.

Inhale head up, leg up. Exhale chin to the chest, knee to the chest. We are doing this twice.

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Inhale leg up in the leg. Exhale chin to the chest need to the chest. You can do this for five times. It will give the aerobic benefit. And now with the other leg inhale ahead up, leg up. Exhale chin to the chest, knee to the chest.

Again, inhale head and leg up, exhale chin to the chest need to the chest. Bring your knees down. In this post it is easier to do actually the (unknown term). You can Inc. in this and if you have been doing community yoga I am sure you have done this before. All you have to do is inhale and keep on exhaling, do it slowly. Focus on your navel.

Focusing on the navel you keep exhaling slowly. We will do this (unknown term). I am sure you have learned. It is just exhalation, the inhalation happens kind of passively. Exhalation is active.

Taking the navel in and exhaling fully. Exhalation is relaxation. Let's try to do this. You inhale, you keep your chin either up or down it does not matter. If it is up you have more benefit of getting the (unknown term) done. Let's inhale. Keep on exhaling.

As much as you can, and then take a deep breath again. This way you will activate (unknown term) originating from the naval. Right away you can activate those (unknown term). Inhale again.

Good. If you want to do it while sitting you can do as well and you can see how it works. Inhale and keep on exhaling. It only happens passively. -- Inhalation happens passively.

Your breath stops for a little bit after doing the (unknown term) the right way. The breath stops, the blind stops, and that's the great relaxation response. Reducing the stress and there are a lot of benefits of this. Overall pranayama has a lot of benefits in reducing stress.

Again, our guru (Name) one hour guru said very nicely that inhalation and exhalation of our breathing is involuntary as well as involuntary. Inhalation is an action and exhalation is a reaction to that action. We can control both. In today's world or any which time when we cannot control the situation outside of us we can control the action at our reaction both with the help of the breath.

The breath teaches us to control action and reaction to come about. To reduce stress, to not get into that whole kind of state of disease. State of uncomfortableness and so on. We can control action and reaction. One other thing he said it nicely as well, that it also teaches us to let go.

We cannot take the next breath unless we let go of the first one. Right there is teaching us (unknown term), non-accumulation. The body teaches a lot, and it is the wisdom that is coming from great yogis. We hope that we are able to use it.

Once the mind gets calmer we focus on the sound. Sound has tremendous benefit in stimulating all the nervous systems. The office and our inner organs. The sound we are going to use today is the bumblebee sound. The female bumblebee sound. It is called (unknown term). (unknown term) means bumblebee. It is like a bone to be going around the flower.

Some people do it like this. Just for fun we will do it like this. Observe and then we will do it three times.

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Like this while exhaling. You can either produce the sound from the chest or from the nose. It depends what you want to stimulate. The brain and the lungs they both get stimulated but where you want to feel is up to you. Let's sit comfortably. Eyes closed. You can bring your hands in (unknown term). My husband will be teaching this later in March. This is called (unknown term).

The index figure and the thumb is touching together meaning the fire at the air element within us are being calmed down. Then you can put your hands like this on your laptop. Keep your chin up, eyes closed, body relaxed. Keep your face relaxed. You inhale and as you exhale to the sound of the bumblebee. We do it three times.

Let's begin, inhale. Slowly, two more times inhale. Relax while producing the sound. And one more time, inhale.

Notice how calm you feel. Now we will do 3 ohm sounds. So O a shorter time and hm sound for the longer time.

Relaxed face. Take a deep breath. Ohm.

Inhale. Ohm. Inhale. Ohm. Keep your body and face relaxed. Enjoy the feeling of calmness. Allow your breaths to be normal. -- Allow your breath to be normal. Air going I get, warm air going out of your nostrils.

See how easily we can focus on her breath. The mind becomes capable of focusing more.

After you practice pranayama you will get (unknown term). That is the Sutra. Rub your hands. Bring that warmth over your eyes. Over your head. Bring your hands to your heart, promising to nourish the heart, the body, the mind. And in the namaste mudra, thank you. Namaste.

CHRISTINE MARCELLA: Namaste. Thank you, Manju. We have so many questions and not a lot of time left. The slides will be available at yourya.org after the program has posted. You will be able to watch this and revisit any of the practices as well. We have a couple great questions I want to get through. Especially during this time of COVID, we have a lot of questions about how are these pranayama practice is affected by wearing a mask.

MANJU JOSHI: That is a good question, but when we do the pranayama practice and your breathing is already enhanced, it will not have much effect on your prana itself because the air is still going in. The mask is, if you are in the open, in nature and all, you don't wear a mask anyway. If you do, you are pranayama practice in the open, in the nature, I think it will have more benefit. When you wear a mask, I don't think it will have much effect. When we do go out we wear a mask. It is a mandatory thing here. We are in Austin. It is raging very high over here. I did not find much of a reduction of Prana by wearing a mask myself. But you need to do the practice. Without practice, of course. Yeah.

CHRISTINE MARCELLA: Of course. And especially if you are in your own home you have a lot of space where you can

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practice without the mask. We do have some questions about our their cautions they should give to people who are smokers, or prior smokers, and if you have any indications especially for the rabbit breath and things like that.

MANJU JOSHI: Not much for rabbit breath. It is considered to be safe. Maybe your sinuses are blocked, maybe want to blow your nose more before you start this practice or take a steam before you start practicing the breath. It is very gentle. It is not like the (unknown term) which is a little bit more harsher. This is really gentle, like a baby's breath.

You do it very gently. Very gently. Maybe some people feel dizzy because a lot of oxygen goes to your brain right away. Maybe that is the only thing I can think of. People feel dizzy. But you allow yourself to settle down again and keep practicing. If you feel dizzy, you stop that time. It shows you are not getting enough Prana anyway. Your brain is not getting enough Prana. All of the sudden there is a rush of Prana and your brain starts to get dizzy. So make sure you understand this, watch this video again and again. Understand how it is done. It is very gentle. Again, I will show you. You inhale, keep your belly relaxed. Inhale and exhale rapidly. OK? Like this. Make sure you press on your knees also so the sinuses get automatically opened up as well.

CHRISTINE MARCELLA: Thank you, Manju. There's so many questions. I know we won't get to all of them. This is certainly a topic that can have a second part. We do have a question on if there is a good introductory book you recommend for pranayama beyond the usual that are used in yoga classes. Something that would include the science of pranayama that you spoke so eloquently about.

MANJU JOSHI: So when I follow other teachers, his name is (unknown term). I can send a link to it to you and if there is any way you can do it. He has written a book on pranayama. I found it very useful. I may have a copy of it. I have to see what exactly the name is. I will send you the link and the name of the book and all. That is a very useful book for me.

Another guru has also written on pranayama. That is also very scientific and very useful. So I know these two books are very useful. And very simple to understand.

CHRISTINE MARCELLA: Thank you, Manju. We will make sure that those recommendations and references are added to the slides when you come to the digital events archive to pull up the information from today. Thank you for joining us today. We are so happy you could come from all over the world to be with Manju. She is such a wonderful resource for these teachings. I want to give you just any last moments to say anything, as we are out of time. Thank you so much. Again, this is Anatomy Week. If you are collecting your continuing education credits, everything is mentioned in the chat in the ways to contact Manju enter information. Check that out before you pop out. Manju, please leave any last thoughts you have.

MANJU JOSHI: So in summary, I think we have seen how we can enhance immunity through simple pranayama

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practices. You don't have to do elaborate things. The right food, good food, a lot of veggies, a lot of warm water. One thing my cousin mentioned was with COVID it helped him to drink a lot of warm water. He was doing ginger and turmeric. And holy basil. Those are a few things he used to infuse the water with. It even without Covid you can drink that. It will help with your immunity as well as allergies, any other respiratory conditions. You can do this pranayama on an empty stomach any time. Morning, evening, afternoon, anytime. You can do it time to time and remind yourself to take deep breaths. That is very helpful. Even if you are wearing a mask, if you can go outside a little bit and take a deep breath a couple of times then that will help. Just keep practicing. Spread the word. Encourage your students also to do it every day along with your practice. Make sure you take time to be still. I am not a preacher, I am just a practitioner and share what I know. So thank you all for coming. For allowing me to be with you. Thank you, Yoga Alliance, Patricia, everybody.

CHRISTINE MARCELLA: Thank you, Manju. Thank you, everyone, for being here today. Practice safely and with wisdom. Thank you again. We appreciate you being here today. We will see you next time. Thanks again.

MANJU JOSHI: Thank you. Namaste.

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