Cultivating a Practice - Day 3 (44 min)

On Day 3 props you will need: a mat, yoga strap, block(s) I'm demonstrating with two but you can use one or maybe none, supports for sitting and savasana - options are: a chair, meditation cushion, block and blankets, bolster, eye covering.

We practice sitting and sounding bhramari pranayama, "spinal waves" - Circling our spinal waves - combining flexion, extension and lateral flexion in one move followed by "thread the needle" twist. Standing poses: utthita trikonasana (extended triangle pose) and ardha candrasana (half moon pose). Lunges, adhomukha svanasana (downward facing dog), full or knee plank, chaturanga dandasana ( four limb staff pose), forearm downward dog and forearm plank. salabasana (locust pose), bhardvajasana (twist), janu sirsasana (head to knee pose), pascimottanasana (west stretching pose), seated beginning meditation, happy baby pose, savasana (corpse pose). Reminder - the video ends as we settle into savasana, it is not timed. So you may want to set your own timer or just free style it!