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The Hello, I'm Maria Gare, and we're going to enjoy 10 minutes of Pranayama to beat the winter blues.

This is a nice, quick set that you can do every morning upon waking if you're feeling slow or sluggish in the morning.

It's best to do this before having your cup of coffee.

Drink a little bit of warm water, sit on down on a chair or on a mat.

And let's breathe together to feel better together.

So we're going to begin with the first pranayama.

It is called Basrika, which is bellows breath.

And in this pranayama, you're going to exaggerate the inhale and the exhale.

We're going to make our breath really big on the in and really big on the out.

Devin is here to demonstrate and help.

So I'll be doing some with her.

And then after that, I will be coaching you through as Devin continues the pranayama.

So this first pranayama, again, I will demonstrate one round and then we'll do it together.

When you find your seat, make sure the spine is nice and tall.

It's nice to bring your fingers together into Guyanamudra,

index finger to the thumb, rest of the fingers together.

Sit up tall with the elbows wide.

So when you do this pranayama, just watch one time. We're

going to take a deep breath in and then we're going to exhale. Really squeeze that

air out. Just like that. So let's begin. We're going to do ten rounds. So you're going to

count ten big breaths in and ten breaths out. So when you are ready, let's begin. Take a deep breath in, lift the chest, and then exhale and do the breath out.

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