Props: Bolster, folded blanket, wall space

2+shavasanas, Stop Relax Go, Quiet Breathing, 4 parts to breath, Legs up the Wall, Rejuvenating pose, shoulder therapeutic, sneaky abs, Breath pump, Breathing practice, 60 minutes, Nov2025

Tonight, the students joining me live were 2s and 3s, with one person in a hospital bed recovering from surgery. There were requests for length, and jet lag recovery. We spent most of the practice on our backs on the mat, with a brief transition at the end of practice for either legs up the wall, or seated meditation.

We started with breath awareness on the quiet breath, focusing on the starting and stopping of each breath. With neck and simple shoulders, we loosened up the side ribs and oblique muscles. We explored using a breath pump, with different combinations of arm/breathing coordination. After the first mid-practice shavasana, we explored some lower leg and spine movement with twist, leading up to using the breath pump in the double knee-down twist. The practice concludes with a rejuvenation pose, followed by legs up the wall or seated meditation to end the practice. Enjoy!