​FOCUS: Regulating PRANA(energy) with Breath

Heating Breath: extend the inhale to heat and build energy

Warm-ups

SEATED: Hip release + Twist

ON BACK: Bend and draw knee in to chest > lengthen leg;

Leg Circles (engage & stabilize abs); release knees apart(bound angle)

FROM TABLE:Down Dog > Up Dog; + lunge w/ twist

STANDING: Arm & Shoulder stretch



SQUAT > WIDE LEG FORWARD FOLD > WINDMILL (twist) 

WARRIOR 2 > EXTENDED SIDE ANGLE > REVOLVED EXTENDED SIDE

ANGLE > HUMBLE WARRIOR > STANDING YOGA MUDRA

TREE & EAGLE

UPWARD BOAT > SEATED TWIST(legs long) > FORWARD FOLD(legs long)

or

CAMEL > THREAD THE NEEDLE(twist) > YOGA MUDRA

RELAXATION

Cooling Breath: Extend exhale to cool and relax the nervous system