Namaskar Sangha,
Please try the Sunday classes – we started with feet fascia to release back line of body a bit then did a sequence of hamstring openings with a dynamic bounce.
February challenge: two parts – hip opening and pranayama breath work to calm the nervous system.
- sit in half lotus or full lotus depending on your ability. Please do not force it. flex the foot, turn sole of foot to ceiling and lay pinky edge of foot into opposite hip crease. sit on sit bones, not leaning forward and not leaning back.
- Posititve Nostril Breathing:
- Left hand in Jnana Mudra (index and thumb lightly touch)
- Right ring finger closes left nostril
- inhale 8 counts through Right nostril only
- retain breath 6 counts (option to close right nostril with right thumb)
- exhale 8 counts Right nostril only
- this is one round. challenge is to do 12 rounds.
- please turn off all devices and ensure you are not interrupted
Powerful practice. or set timer for 5, 10, 15, 20 minutes. counting rounds helps to keep the mind present for beginners.
Questions, please ask. we will begin our practice with 6 rounds of positive nostril breathing for February.
regular schedule starting tomorrow. please look for announcements for extra classes in February.
with gratitude,
deborah