Props: Strap, Blanket, maybe. Blocks

Tags: 4 parts to breath, nasal cleaning, humming, Meditation:Two Pronged awareness, shoulder therapeutic, 2 shavasana, sneaky abs, fire hydrant, standing balance, 90 minutes, longer, Dec2025

Today, the students joining me live were 2s and 3s with one 4. There were requests for torso length, collar bones/pec minor opening, and pigeon pose. I lead today’s practice as a deep feeling study, using language to awaken proprioceptive noticing and interoceptive experiencing. Work at your level of ability with curiosity and with patience for everything.

We started with seated breath awareness with humming and nasal clearing, before moving in neck-shoulder explorations, then supine and prone hip, spine and shoulder opening. In practice today, I referred a few times to finding muscles in your body that were stiffened, contracting, and ask them to soften without changing the shape of the posture. We talked about muscles that were pressing the floor in a shape/movement (back body shoulder blades, back body pelvis). I also named to feel the difference between a shortened muscle (slack) and a lengthened muscle (tension), in Thread the needle (pecs on threading arm), and in pigeon (glutes, using contract release of front and back legs, contracting them individually to feel that slackened muscles feel different when turning on and off, compared to tensioned muscles turning on a off.

Today’s practice builds towards pigeon… both as a figure four on your back, and floor-facing traditional pigeon. To gather we explored tree pose while laying down (prone) on the floor. When in each side of both floor-facing tree and in pigeon, try firing your glutes together  a few times (dimmer switches slow on, hold, slow off - completely relax!). And then fire each side one at a time (dimmer switch), gradually on then slight hold, then fully off. All the details you notice ARE the practice… are there details you’ve never felt, never created before?

Enjoy!