Tonight, the students joining me live were 0, 2s, and 3s out of 5, and there were requests for figure 4 and ½ frog, plus breath retentions. We started standing to engage all body muscles with coatsleeves, side bending, forward fold, and easy squats. When we came down to lie on our backs, we explored spinal twisting and hip opening variations. Then we did some long holds exploring pause breathing and breath retentions in different poses. We finished with two-chambers breathing, humming and a guided relaxation into shavasana, Enjoy!

Props: Blanket, bolster

Tags: ChuckaChucka, rejuvenation pose, twisting explorations, Pause Breathing, Breath Retentions, Humming, 2chambers breathing, 4 parts to breath, 2 shavasana, mostly on back, sneaky abs