Today, the students joining me were 2s and 3s and a 4 out of 5, and there was a request for shoulder opening, and for calming distressed nervous systems. We started on our backs with two chambers breathing, with focus on interoceptive and proprioceptive awareness for different regions of our ribcage and abdomen. We moved to seated pranayama with nasal clearing, humming, and Nadi shodhana before moving into shoulder and spine opening. As we explored lunge variations, built our activity intensity towards down dog variations, more lunge variations, belly down Leonardos and pigeon. We also explored sidelying movements to improve scapular movement agains the shoulder blade. We end with seated meditation or shavasana. Enjoy!

Tags: 4 chambers, Nadi shodhana, humming, nasal clearing, lunge explorations, shoulder therapeutics, stronger practice, thread the needle, sidelying shoulder opening, peak pose pigeon, twisting explorations, Leonardos, March2026, Longer, 90 minutes