Props: Bolster, blanket

Tags: Low back therapeutic, 4 parts to breath, breath pump, humming, 2-chambers breathing, 2 shavasana, mostly on back, beginner/injured appropriate, sneaky abs, 60, breathing practice, Dec2025

Tonight, the students joining me live were 1s, 2s and 3s, with a couple people with negative numbers. One person was recovering from a chest injury, another was practicing from a hospital bed. We practiced slowly, attentively, and gently tonight. There was a request for lower back opening.

We started with a mini shavasana, and reclined pranayama with tongue circles, humming, two chambers breathing and a breath pump. We then progressed through hip and spine movements on our backs, exploring the humming and two-chambers breathing in different postures. The practice built towards wind-relieving pose kriya and bridge kriya with a breath pump. Practice ends with seated meditation of shavasana. Enjoy!