Tonight, the students joining me live were 0, 1s, 2s, and 3s There were requests to release a middle back pull, as well as hip release, with a mention of emotional distress about recent news items. We started seated with simple breath awareness and spinal movements. The spinal movements aimed to target the middle back space between the shoulder blades. After seated kriyas, we moved onto our backs for Chucka-chucka, twisting, and figure-4 explorations. After a few bellydown hip openers, we moved to standing for tadasana and toe kriyas before sitting in meditation. Practice ends either lying on your back in shavasana or seated meditation with two-chamber breathing explorations. Enjoy!

Props: Maybe a blanket

Tags: Breathing Practice, 60 minutes, Jan2026, chuckachucka, Figure 4, twisting, hip therapeutic, Godfield practices, two chambers breathing, 4 parts to breath