The students joining me today were 3s and 4s out of 5 so we worked at a stronger, even faster pace with more requiring poses and holds. There were requests for lower back - quadratus lumborum, specifically, and thoracic spine opening. We started with seated meditation and moved into self-guided movement (what does your body want first?), including humming practices. We moved to our backs for warmup movements for hips and spine, and explored two different versions of knee down twist for torso shearing and spinal twisting differences. We moved to belly down for sphinx and thoracic opening options, and then variations on pigeon, before returning to our back for fish pose. Practice ends in either shavasana or seated meditation. Enjoy!

Props: maybe a folder blanket for padding or warmth.

Tags: humming, figure 4, twisting explorations, spinal therapeutic, pigeon, knee down twist