Props: A tennis ball or spiky ball. Maybe a blanket for warmth

Keywords: Breath retentions, roll out feet, secret yogi handshake, foot therapeutic, sneaky abs, mostly on our backs, Nadi shodhana and anuloma viloma, 4 parts to the breath, advanced techniques

The students today were 2s and 3s, and there was a request for foot care, and for supporting a rolled ankle that is still swollen.

Today the students joining me live were all longtime yoga students and yoga teachers, so we worked at a deeper experiential level with frequent, mindful breath retentions in different postures. Breath retentions should be used with discretion and lots of awareness. Never hold your breath until you need to rush and gasp the next exhale/inhale. If you are working with any unregulated cardiovascular challenges, you might not want to hold very long, or at all.

We started today on our backs with simple warm up movements leading to a sequence of hip opening and twists and ab work. Eventually we made our way to seated for self foot massage with our hands and with the ball. Today’s practice ended with Nadi Shodhana growing to become Anuloma Viloma with breath retentions. Be safe and enjoy the experience!