Today the students join me were 1s, 2s, and 3s, out of five. There requests for movement because many of us will be iced and snowed inside today, plus rolling out our feet, and for a sprinter kriya. Also, the general mood of live attendees was pensive and upset by the violence in the US this weekend.

We started seated with spinal movements, and hip movements to build heat in our bodies, then moved on to lying on our backs for spine movements. We practiced supine pranayama with stairstep breathing before moving to belly down movements. After lunge explorations and belly down hip openers, we transitioned to standing to roll out our feet and practice the Godfield tadasana movements. Then we explored sprinter lunges and pigeon variations before revisiting supine spine movements and knee down twist variations with stair step breath and humming. Practice ends with shavasana or seated meditation. Enjoy!

Props: blanket, ball, maybe a bolster for shavasana

Tags: 4 parts to breath, humming, nasal clearing, stair step breathing, quiet breathing, twisting explorations, peak pose: pigeon, peak pose kneedown twist, backbending poses, ½ frog explorations, rolling out our feet, Godfield feet practices, stronger practice, Two+ shavasana, chuck-chucka