​FOCUS: Balancing Prana with Pranayama and specific Postures & movement

Warm-ups

SEATED: Pranayama: Heating Breath – Inhale only through right nostril (heat).

Exhale only through left nostril. Use a mudra to close off appropriate nostril.

Right nostril; SURYA NADI – Sun Nadi; Heating & Energizing;

Stimulates left-brain activity: Analytical, assertive, aggressive, energetic

If overactive or imbalanced > anger, aggression, hyperactivity.

Left nostril CHANDRA NADI - Moon Nadi; Cooling, Quiet, Reflective. Stimulates right-brain qualities: open, intuitive, creative, artistic. Relations with people.

If overactive or imbalanced > depression, fatigue, weak digestion.



ON BACK: Tuck & Spinal Twist; Side leg lift & swing – stabilize pelvis(core)

FROM TABLE: Half Circle & Gate Pose; Str. leg runners > Wide Leg Forward Fold > Str. Leg Runners

Downward Dog > Rag Doll (repeat)

STANDING: Tie Stretches + Twist

MOON SALUTATION: Half-Moon > Goddess > Triangle > Pyramid > Revolved

Triangle > Wide Leg Forward Fold > <

COBRA

Belly down TWIST

REVOLVED WIDE LEG FORWARD FOLD – seated

SHOULDER STAND

RELAXATION

PRANAYAMA: Cooling Breath