(waves crashing) Alright, welcome to our dosha mix class. This is a class designed for people who know what their doshas are, maybe you don't know what your dosha is, and that's perfectly fine to be in this class, because I want to invite you to take a moment to just notice how you're feeling at the start of this class. And if you've had one of these days where you feel like you've been rushing, moving too fast, I'm gonna continue throughout the class to invite you to use props to give you a little bit more support. I'm gonna encourage you to go slower here in the practice since your day has been moving quickly. And in your check-in, if you notice you've had a day that's been really stressful, or you've been in critical thinking all day, and I want to invite you in this practice time to relax from the stress of the day and be a little bit more intuitive, soft, and playful in your practice today.
I'll give you a gentle reminders throughout class. And for those of you who feel like your day is starting off and feeling really slow and lethargic and not very motivated, I'll offer you different suggestions in this class to move a little more quickly and to get your core engaged. So no matter what dosha you are, or how you're starting, hopefully through the practice, you'll come out feeling nice and balanced by the end. For the practice today we could use two blocks and a blanket, and that should be it for our props. When you've found your props, I'm gonna invite you to come down to the floor for a little supported breathing practice with two blocks.
One will be turned tall and the other one, if you're comfortable, on this long side, maybe the medium height. If your back is sensitive, you're always welcome to put the blanket draped over the blocks to make it a little softer landing. Legs will go out straight, I usually will come back to my elbows and adjust that middle one so it's along my spine and up between the shoulder blades. Then I take the tall one and I slide that so it goes down underneath my head, and now I've got a soft prop that's giving me clear opening from the bottom of my diaphragm, all the way to the top of my chest. So it should feel really good when you're in the right spot.
Let your arms come down to your sides, palms facing the ceiling. When you feel settled, let your eyes close. Or keep a soft gaze toward the tip of your nose, and just feel the points of contact where the head is touching the props, soften into that spot. Try to relax what I often describe as the landscape of your face, and try and to decrease any creases, any stress lines that you can. Letting go of any worry.
Bringing awareness to the joy creases, keeping that inner smile. Without tightening up the face. And then can we soften the inner landscape of the mouth and relax the tongue and the back of the throat, release the lower jaw from upper palate. And following the long muscle down through the throat into the upper chest. So I'd like you to start to count the breath internally, and as you're counting your breath, breathe in from anywhere from two maybe to four seconds, and then we're gonna pause and hold the breath the same length.
And then as you exhale, the same length of your inhale. And a little pause at the end of exhale. So we're doing even ratio breath, maybe breathing in three seconds, holding three seconds, exhale three seconds, hold out three seconds. So can we balance the winds of the breath. Knowing we're probably all coming in with a very different kind of day or a day ahead, and how can you use your breaths to establish right at the beginning a sense of balance, a sense of ease?
Okay a few more rounds, internally counting the length of the inhale, your pause, your exhale, and your pause. While receiving this wonderful support of the blocks, maybe your blanket. Two more cycles, following your breath. And to the spaces, holding breath, while keeping the facial muscles relaxed. And at the end maybe of your next breath, as we start to come out of that pranayama practice, let your eyes open if they've closed.
And bend one knee, roll over to your side so you can lift off your props, roll over to the side and take the props out from underneath you, we won't need them for a little bit. And with your props over to the side, if you can then return onto your spine, and when you come down to your spine, with your head down on the floor, knees out to the side, soles of the feet touching, lace your fingers around the backside of your head. And as you exhale, we'll start to bring your knees toward each other at the same time you lift your head and shoulders and reach your elbows towards your knees. And then inhale, knees wide, elbows wide. So I wanna keep doing that practice, as you exhale curl up.
So if you've been in that fast pace all day or vata nature, I want to invite you to go slow through your repetitions to avoid speeding up. Pittas, I'd like you to close your eyes if you've had that stressful day, keep your eyes closed and allow yourself just to listen to your breath, going at the speed that actually feels good for you. And if you've had that slow start of the day or feel a little sluggish, go a little bit faster actually, short, sharp exhales and make it feel almost a little bit more aerobic. Notice which one feels like the best invitation right now to move, to balance your constitution. Two more, whichever speed or pace that you're doing.
Come back down to the floor when you're done, and then let your knees come in towards your chest, keep the legs bent with your arms out to your sides shoulder height, have your palms face down today, feet up as high as your knees. So please try to stabilize your shoulders and let your legs fall a quarter of the way to the right. Come up to the center position, stabilize that right shoulder, go quarter of the way to the left. Come back up to center. Again as you go to the next time to the right, come down maybe halfway, vatas again going slowly, pittas close your eyes so that you're aware, again we're just going at a slow speed that actually feels good.
And then kaphas, slower constitution, you might hold your knees off the ground one extra second, so that you're engaging a little bit more of the core. Everybody try at the speed that feels right for you. Vatas hold off that tendency to go too fast. Pittas not worrying if you're doing it right or wrong but does it feel good. And kaphas keep it slow but hold the knees off the ground to engage a little more of your side waist.
Try that one more time to each side at the pace that's just right for you. When you come back to your neutral, please put both feet onto the floor, arms down to your side and I'd like you to bend your elbows so your palms will be facing each other, feet are hip distance apart and then go a little bit wider than hip distance apart but not so that your feet are off the yoga mat. So feet are on the mat but wide, elbows and shoulder blades pressed back into the earth, and then slowly lift your pelvis up away from the ground while pressing your elbows and your shoulders down into the floor. Try to feel with the wide feet, we usually have a little more space to lift the pelvis toward the ceiling, with the elbows pinned back there's a little more clarity in lifting up the side chest. So this gives us space and movement, vatas will like this extra space.
For the pittas, close the eyes and try to feel for that inner smile, again allowing there to be a moment of celebrating what feels good. And then kaphas, we're away from the ground, which is good to engage the core a little bit more. One more breath. When you exhale and roll the spine slowly back down, arms at your side, bring your feet now a little more narrow, now hip distance or even a little bit more narrow. And then feel the difference now as we engage a little bit more of the leg muscles, back muscles, with narrow knees, lift up as high as you feel comfortable with your breath.
Now lace your fingers together, roll your arms under, and then try to feel your knees are reaching away from the chest, press down firmly into your arms and feel that extra stretch across the upper chest. Engaging, this is great for the kaphas to keep lifting away from the floor. You can even challenge yourself a little more for the kaphas, with the heels lifted. All the other constitutions, heels on the ground, try not to work so hard. Take one more breath, try relaxing into a deep inhale.
Be aware of a long exhale. And then we'll unlace the fingers, work our way down to the spine, and then when you're ready bring your knees toward your chest. We're gonna do a little bit of rocking and rolling so that you can come up away from the ground slowly and at a good way for you. And after one more rocking and rolling back and forth, let's cross the ankles and come around to all fours, and as you come to all fours, let your toes stay curled under and the hands a little bit forward of your shoulder line. So we're gonna look forward on the in breath, lift your tail.
As you exhale, round your back, looking toward the belly button as you lift your knees and hips and we'll stay on the ball of the foot. So I'm gonna have you go through this a few times, knees down, look forward as you inhale, vatas try not to rush, exhale, round your back, pittas might close your eyes so you're more concerned does this feel good, just be a little more playful. And with the kaphas again, quick speeds, try not to linger too much in any one part of the sequence. So keep the speed going. Couple more times in your own rhythm, inhaling on all fours, exhaling into your downward dog.
Stay connected to your breath as you move, this is the primary goal here. One more round going through all fours, from all fours, last time going into the downward dog in this sequence. And then staying in your downward dog for just a moment. And then slide your right foot a little closer to the left foot, and when that left leg comes up, we'll start to make some little circles with your left leg in the air. And when you're making those little circles, firm the arm bones, and noticing again, you're not going fast if you're vata, if your day has been fast, go slow.
Feel the creativity in how you're moving here for the pittas, if your day has been stressful, and then kaphas again, just keep building that firmness in the arms, notice the challenge here and the heat that's coming into the upper body, it's good for balancing. Left foot down, right leg up, and without rushing make your circles with your right leg, going one direction, lots of breath, breathing in, breathing out, noticing the heat coming into the upper body. Last round, we'll bring both feet to the floor, back to your downward dog position. From our downward dog, let's bring the knees down to the floor, walk the hands in toward the knees and then come up to stand on the knees. So if your knees are sensitive here, you wanna use your blanket under your knees.
And if you feel okay where you are, with the knees apart, stay on your left knee and take your right leg out to the side. We'll have the toes facing straight ahead, and I'm turning so you can see me, might be facing the short edge of your mat. The arms will lift up toward the ears when you're ready, and as you exhale, allow yourself to lean over to your right side, and this is just a little warmup. Come back up to neutral, each time that you bend over to your right side, you might feel a little bit more stretch and mobility through this left waist, so just paying attention, there's no right or wrong way to do this. And as you're moving through that you might soften your gaze or have that inner smile, acknowledging that some places here feel good and pause, one more time going to your side.
Take that right hand towards your lower leg or above the knee joint, and you might hold your head with your left hand, and just release the neck a little bit. Take a moment to enjoy again some aspect of the pose, leg stretched, the length through this left side waist or chest. One more big breath in, and then slide that right hand up your leg, and then we'll bring that right knee to the floor under your hip. Okay second side whenever you're ready, left leg goes out. Toes are facing straight ahead.
Arms come up on the inhalation, and as you exhale, lean over to your sides, and just start to be curious again about what's lengthening, what's stretching, what's opening. For the vata tendency we wanna go slow, so we're not rushing and be really connected to your breath. Pittas, remember to smile, have fun in your practice, and feel creative doing any different arm variations that inspire you. And for the kaphas, keeping it quick, not lingering too much in any position. Let's all together stay for a moment, hold your head with your right hand, and allowing that breath to stay regular, to stay deep.
So be sure to breathing in and breathing out. One more, let the head relax fully into that right hand, and then slide that left hand up your left leg, come up to neutral, right arm down, and the left knee under your hip. Okay so we're gonna turn back to the small front edge of your mat, and just place yourself in that downward dog shape, one exhale, walk your feet toward the back of your hands. Come to that forward bend position, you can bend your knees since this is our first one, fold over the legs and maybe taking a little sigh, an audible exhale if you've had that stressful day. See if that feels good, exhale.
Bend your knees, slowly roll your way up towards standing position, and then from the standing position, either keep your feet underneath your hips or some of you might feel more stable with feet together, so your choice. Do some rhythmic movements to improve circulation for everybody, so as we inhale, arms up and back, exhale as you bring your hands down to the ground in front of your feet, it's okay to bend your knees. Lengthen your spine, one leg and then the opposite leg back through plank, lower down knees, belly, chest, inhale into cobra. From cobra, right back onto all fours and into your downward facing dog. Take that right foot forward behind your right wrist, could take one or two steps.
Stay with a lunge position, catch your hip bones with your hands, and take your spine up tall. When you're stable, last part arms come up in the air, palms meet, exhale, hands go apart, fold forward and step back with your right leg, exhale, downward facing dog. Bring the left foot forward toward the back of your wrist, might take one or two steps. Grab your hips bones, take your spine tall for the lunge, and then inhale, arms come out to the side and up, reach your arms out wide, chest towards your front knee, and then back to your plank pose. Knees, belly, chest to the floor, inhale, cobra, from your cobra, all fours, into your downward facing dog.
So that's our general pattern. Walk the feet forward to the front of the mat, not rushing, not competing with ourself or anyone else, fold forward, inhale, come up to straight legs, arms reaching toward ears, look up, and then hands down in front of your chest. Let's try that again one more time, just for some overall circulation. Arms up and back, fold forward and down without rushing, finish the end of the breath, inhale, spine long, one leg at a time back until you're in plank pose. From plank, lower down knees, belly, chest, inhaling so we're taking away the hard poses of chaturanga and upward dog here just to decrease the stressful tendency, to decrease the pitta.
Bring the right foot forward behind your wrist, so you've got the high lunge, hands to the hip bones, lift your spine on the in breath, next breath, arms circle up by the ears. Exhale, arms wide, chest to the right knee, and then back to your plank pose. Downward dog on the exhale. Left foot forward to the back of the left wrist, adjust your stance, catch your waist, your hips bones, bring your spine up, when you're stable, next breath, arms up by the ears. Exhale, arms wide, chest to the left knee, and then back into your plank pose.
Knees, belly, chest, we come down, cobra, inhale, long breath, exhaling, downward facing dog, and then stay one extra breath. Breathe in, and we're breathing out. Bend your knees, walk your feet forwards, we're not rushing, fold over the legs on the exhale. Inhale, all the way up to straight legs, gazing up toward the ceiling, and then hands lower down in front of your chest. Relax arms at your side, and then step out to face the long edge of your yoga mat, let the heels turn in to face each other, now we've got that straddle seat where you're evenly weighted through the feet and the knees are moving out toward the pinky edges.
So you feel some of that external rotation. So just to get a little bit into the hip opening, hands can be in front of the chest, and we can just settle down into this way of sitting evenly into the feet, let the legs hold you. If our nature is to move slowly and to feel a little lethargic, we're gonna wake up by lifting the heels away from the ground and continue hugging the thighs in toward the hip socket, feel like you're stabilizing the hip socket, the knees are reaching outwards, rather than collapsing in. For the vatas, stay with your feet down, for the pittas, stay with the feet down, to decrease any potential stress. Kaphas again, heels up, stay with that one more breath.
Then the heels come to the floor, we'll come forward and down and then eventually heel toe your feet a little wider, and we're working toward what's called samokonasana, which is like the side split, and I want to encourage you to come down to flat hands, straight arms, and just find a comfortable edge with your feet moving away from each other. A slight lift through the inner arches of the feet, then rather than bringing your head down toward the floor, just keep your head floating out away from the pelvis, try to imagine the back of your lungs are being lifted towards the ceiling, so there's no collapsing through the front ribs, and just evenly stretching through the back of the legs, evenly stretching through the inseam of the legs. Something I would say would be good for all the doshas. Take another moment or two here. And then we'll let the feet wiggle in a little bit closer together so it's easy to stand in the legs, walk your hands back to the original front of your mat, turn your left foot, lift you back heel, so you end up in a bit of a lunge.
We'll take the back knee to the floor, this would be the time to use your blocks underneath your hands, maybe the medium height. Can relax your back, foot to the ground, as you inhale, lift your chest and come into a low sinking lunge with the chest lifted, and as you exhale, to move back in space with your right toes pointing to the sky. And just play around a couple more times, going slowly if you've been moving fast, maybe eyes closed for more of the pitta nature to reduce some stress, and keep moving if we're in that slow kapha mode so that we're not lingering. We're just letting ourselves flow. Next time that you come through the lunge, stay with your right foot down, curl your back toes under, lift your left knee, and we're just gonna make a little transfer.
Right leg back, left foot forward, and then lower your right knee to the ground, drop your back ankle. So lift the chest, inhaling curling up, exhale fold over your left leg, keep the blocks in one place, and then going at that speed and pace that feels good for you. Eyes might be closed for pittas, eyes are open definitely for kaphas to look up into the light, and vatas remember to go slowly in between the movements, maybe one more time going through your exhale into that forward fold. As we come to lunge position, set your blocks out of the way to the side, lift your back knee, and then we'll come into that plank position for a moment. Drop the right knee to the ground under the right hip line, and then turn that left foot in on the long edge.
Readjust your right hand slightly forward of that shoulder line, take your left arm straight up into the air for a little bit of a balance pose, a modified vasisthasana. We can explore taking that left arm down by your ear and actually lift your ribcage towards the ceiling, so you create a great stretch through the side body. And then we can play around staying here if we're more vata oriented, we've been moving fast, can decrease the stress intensity with left hand to the waist. And we can play around with increasing our balance challenge for the kaphas by lifting that back leg, almost like you're doing half moon pose. Take one more moment firming your lower shin, having fun with the balance.
Then lower that left leg, return both hands to the floor, and we're back to our central plank pose. So from the back side with the left knee down, we turn the right foot to that long edge, readjust your left hand and then take your right arm toward the sky. Make sure you feel like this left shoulder blade is lifting away from the lower wrist, take your right arm maybe down towards your ear, stretch across the room, and lift your right ribcage towards the ceiling. And then when we soften that back toward neutral, you could take your right arm up or right hand to the waist. If you're going to balance, look down at your left wrist, root your left ankle, and then lift that back leg like you do in half moon and be prepared for the body to move around a bit.
You're welcome to take the right arm up towards the sky, one more moment playing with the balance. And then take that right leg down, return your hands back to the front edge. Front plank pose, head into downward dog on exhale. And then from your downward dog, walk your feet in a few steps and then slowly sit all the way back and we'll stretch the legs out in front of you. So with your legs stretched out in front of you, this is a place to grab your blanket and insert your blanket underneath the sit bones.
So if we can come to a place where your hands could reach slightly down toward the blanket, try to lift up through the side body. Stay with the work in dandasana, lengthening your spine, stretching forward through your heels. Take a moment to feel your relationship to the ground, relationship to the breath. And then the first of the seated poses that we'll do is janushirasana, with your left foot pulled in to the inner upper right leg area. You could use your hands to help you stear your shoulders forward, and walk your hands out in the straight line from the shoulders for a moment, so you're trying to stable as you can in the pelvis, in the sit bones.
You may stay with your arms straight, or you might start to walk your hands in more and more towards your right ankle or your right heel. If it's easier in your back or your body, stay here. Some of you might come to the place of grabbing the ankle and then allow your head to come slightly forward and down. Your version, while you tend to your right hamstring stretch, and potentially feeling this left side of your back turning a little bit to neutral so that your belly on the left is turning towards your inner right leg. So there's a little bit of a twist in the lower abdomen area as you bring your head more and more down towards your right foot.
Stay a couple more breaths, firmly engage in your right leg. So as you come forward, your spine, your upper body has something to rest on, and you're resting on or in your right leg. So the right leg is not relaxed, your back might be gripped as it's coming forward, so keep checking right leg is working. Over the next breath or two, use your hands to press into the floor to help you lift your spine all the way up, and then we'll turn toward that left knee into a little twist, so your right hand is grabbing that left knee, without cranking into the twist, you're just inviting length into your spine. The possibility of rotating along that axis, and try to explore what it's like to breathe a few breaths down towards your navel.
Which means we have to be relaxed enough in the throat and the chest for the breath to move inward and downward. Take another breath or two, twisting. And then unwind yourself back to the front direction, take that left foot forward, and then we'll slide your right foot in to the inner upper thigh for our janushirasana. So if your hands are here to stabilize you, sit up tall, try to keep weight in the back corners of your pelvis, so when you come forward, your pelvis isn't lifting off the blanket. Root that left leg and then walk your hands straight out from the shoulder line, and you might use the hands to help you keep the balance in the pelvis.
Wait until this whole left side of the leg wakes up and presses into the floor, so you've got a hamstring stretch. And then for some of us we'll walk the hands in closer to your left heel or ankle. For some of us with the left leg working, rooting down, bring your head a little more forward towards your left foot, and then see if you can feel a little bit of turning of the right side of your belly towards your inner left leg. And so eventually if you were coming down enough, you might rest your right ear on your left shin. With enough time that might happen.
If not, just sort of imagining that little subtle twist that's happening in the forward bend, very subtle. And over the next breath or so, we'll let the hands come in, maybe under the shoulder line. Use your arms to help you press all the way up to neutral. You're gonna take a little turn over to the right, left hand catches your right knee, and right fingertips are on the ground behind you. Firm the left leg and try to lengthen your spine first, and as you exhale, allow for that possibility of rotation along the axis of the spine.
See if you can feel again that you're not pushing too hard in a way that reduces the breath, that makes the breath disappear, but staying open enough in your front body that the breath is going inward and downward towards your belly. We'll come around slowly out of your twist, and then stretch the legs out. So I'm gonna turn to face you, but if you can allow your feet to separate for a little baddha konasana position. And what I'd like you to do with the soles of the feet touching, is to let your hands wander down for the feet for a moment, just below the ball of the foot. And take a moment to try to keep your heels pressing together, and for some people you bring the heels closer to the pelvis to hook the heels together, to press the heels together.
With the thumbs under the big toe mounds, see if you can start to roll open the foot like you're reading a book, and to feel that extra little stretch in the inner groin, all the way to the backsides of your knees, the insides of your knees. As we roll open the feet, allow for that possible opening in the knees. Imagine these little spaces in between the knees are opening as your feet are rolling more and more open. You might even start to feel the floor of the pelvis lift toward the navel in what the yogis call your mula bundha engage as you roll open your feet and bring that inner lift from the floor of the pelvis to provide a little more core length as you lean potentially a little forward with your feet open. Some of us might not have a lot of forward movement here, but just do your best coming forward and try to feel into that new space if you're not used to doing this.
Being gentle always with your knees. And maybe take just a few more breaths, heels pressed together. Might close your eyes and feel a little bit more of the posture. Be curious about what you don't know about the pose, what you haven't felt yet, try to stay open and curious. When you're ready, over the next breath or two, spine comes up, use your hands to help you gather the knees and bring the knees in toward each other.
We can turn, I'm turning sideways, you bring your knees together, and we're gonna start to roll down to your backside. Use the blanket under your head, and when you come down onto your back, got the blanket underneath your head, leave the left foot down on the floor, I'm gonna have you take your right knee towards your chest. Open the knee to the side and grab the foot with both hands, with the knee sticking out to the side and float your right heel above the navel line. Or you might feel you're flexible enough where you float the foot more over the heart, the chest, or maybe even the forehead. When you're floating your foot, elbows are bent and reaching out to the sides.
Breathing, maybe looking up, maybe closing your eyes now that you have the support of the earth underneath your spine. Take one more breath here. So we could stay here if we're in a more vata, moving too fast kind of day, or stressful kind of day. For the kaphas, I'd like to increase a little more of that core challenge by taking the right hand and reaching through the space of the leg and left arm and reach for your left thigh. At the same time, lift your head and shoulders and slide your right hand towards your left knee, maybe bringing your foot a little more toward the back of your head.
So shoulders are up, one more breath. And then bring your shoulders and head back down, and we'll release and set that right foot to the floor. Catch your left foot, allow your elbows to start to bend a little more out to the side as you consider bringing your foot maybe more over the line of the heart, or maybe over the face, whatever one feels best for you to feel into your left hip area. Nice and wide through the back and shoulders. If you're comfortable now, close your eyes and feel that support underneath you.
Not going fast, going nice and slow. Deep breaths, enjoying what's changing and shifting through the practice. For more of that kapha challenge, the core engaging work, if we hold onto the left foot with your right hand, left arm reaches under the leg and then starts to reach towards the right thigh. As you lift your head and both shoulders, reach up towards your kneecap, bring your left foot more towards your face or toward the back of your head, stay lifted one more breath. And then go back to the floor with your head and shoulders, and then hug both knees in towards your chest.
You might make little circles, unwinding from the practice, massage the back of the hips into the floor. It's creative, playful movements, go the other way. And then one of my other favorite poses on the back to unwind is where we cross the ankles, right hand, left hand reach the outsides of the legs and catch your feet and squeeze the feet down toward the back of the hips. Rock again a little bit side to side. Deep breath in, deep breath out.
We'll switch the crossing of the ankle, and the other ankle is on top, grab your feet, pull them slightly down, arms hug the sides of the legs, and a little bit of rocking side to side. Maybe close your eyes, again enjoy the comfort of the ground. We're gonna release the feet, and set your feet down on the floor, if there was any last poses that you want to do, it's really nice at the end of a stressful day if your needs weren't met here to give yourself permission to do any last yoga pose. Otherwise when you're ready let your legs stretch out onto the floor, and keep this little extra cushion underneath your head today for shavasana. If there's any other props you like to typically use, you're welcome to gather those, and to come into shavasana when you're ready.
In our shavasana, just taking up lots of space. Try and encourage the weight of the body to sink back into the earth, there's that yielding quality, move with gravity. And try to soften any hard edges, any boundaries that separate you from the environment around you. Noticing the rhythm of the breath without controlling the breath. And be aware of the core temperature, possibly changing now as we meet the ground.
Moving from a warm temperature to a cooler temperature. And see if you can make yourself at home in the quiet spaces between the breaths. If you're interested in staying a longer shavasana, you might hit pause here and come out at your own leisure. For those of us moving out of shavasana, just start to take in a little bit more air, notice the expansion in your chest. Keep your belly relaxed as you exhale.
Taking in one more cycle of the breath while you're on your back. Belly soft, as you exhale, any time you're ready bend your knees, put your feet on the ground. Curl over to one side maybe with your eyes closed, keep your senses inwardly focused, pause on your side. And then as you come up towards sitting, try to keep your eyes relaxed, maybe closed, as you find the support of the blanket underneath your sit bones, find that adjustment, so you can sit with your knees lower than your hips. And to balance the doshas right at the end as you sit up nice and tall, take just a few rounds with your right hand towards your face, your index and middle finger, if you haven't done this alternate nostril breathing, might curl into your palm with that gesture.
Your thumb and index finger go up just above the fleshy part of your nostrils to where you feel the cartilage. Sit in a good way, block your right nostril and inhale slowly through your left side. Without ujjayi, block the left nostril, exhale out the right nostril. Inhale through the right channel. Block the right channel, nostril, exhale through the left.
In your rhythm, inhale left. Close the left, exhale right. Inhale right. Close the right nostril, exhale left. Inhale left.
Close the left channel, exhale right. Inhale right. Close the right side, exhale left. Try two rounds with the hands on the knees, so visualize now blocking the right, inhale through the left. Left channel closes, exhale out the right.
Inhale through the right. Right side closes, exhale left. Last round, inhale through the left side. Transfer, exhale to the right. Inhale through the right side.
Block the right and exhale left. Relax all effort of the breath. Big breath in, big breath out, guide your hands up to the front of the heart space, rub your palms together, generate a little heat. And then right at the end, just cup your hands over your eyes, let that warm soak into the eyes, relaxing all that effort. A soothing practice for the eyes.
And try to keep the eyes feeling that relaxed and open. Keep the eyes closed as the hands lower in front of the heart. And may others enjoy the fruits of our practice, the benefit of our practice, namaste. Thanks so much for dropping in.