The students joining me tonights were 2s and 3s out of 5, and there was a request for pigeon, loosen up after a long bike ride, rest, and humming. We started with seated spinal movements, and explored lingering in shapes, and lingering longer in them. After the seated sequence, we transitioned to our backs for hip and spine opener. We also did figure-4 explorations, toes-up foot-up, wind-relieving pose, and the Godfield legs practice while lying on our backs (wall spaced needed). Practice ends with pigeon again, then  self-guided movement. We used humming the two-chambers. Breathing to prep for shavasana or meditation. Enjoy!

Props: Blanket, Bolster, wall space

Tags: Chugga-Chugga, Godflield legs, Jan2026, Breathing, 60min, figure 4, twisting explorations, pigeon, sneaky abs, 4parts to breath, humming, 2chambers breathing, breath retentions, toes up foot up, wind-relieving