Props: Blanket, strap, maybe blocks

4-parts, humming, nasal clearing, hip therapeutic, shoulder therapeutic, balance, figure 4, shoulder flossing, half-frog explorations, chugga-chugga, sneaky abs, 2+_shavasana, beginner/injured, mostly on back, time cradle meditation, longer, 90+ Nov2025

Today the student’s showing up were 2s and 3s, and there were requests for shoulder flossing (gomukhasana), unstiffen everything, low back, hip therapeutics, and there was someone joining us who is very new to taking yoga. The time cradle meditation became a through-line in today’s practice.

We started with seated meditation, then spinal movement to get shoulders, spine, and neck warmed up, and then explored seated pranayama with humming and nasal clearing. Then, we progressed towards lunges before heading to our backs (supine) for hip work. After supine explorations, we looked at prone (belly down explorations) before revisting and deepening the supine explorations. Practice ends with standing shoulder opening and tree pose before seated meditation/shavasana.