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
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