Fall Ayurveda Yoga Challenge Artwork
Season 1 - Episode 3

Day 2: Breath, Bandhas, Bones

60 min - Practice


Tune into the breath, bones, and body to help ground in the Fall season. Melina introduces the practice of Ujjayi Pranayama, breathing with a soft, whispery sound in the back of the throat, to focus the mind’s attention. We loosen and find better range of motion in joints, strengthen the back and core, and work with props to experience new opening, lift, and stability in familiar postures. Find a sweet restorative pose, and close in a seated meditation finding purpose for the energy cultivated during the practice.

Your Self Care Homework Challenge for Day 2:

The homework for this challenge is cumulative, and today is focused on establishing boundaries:

  • Saying "No": Melina encourages us to say “no”, with love, to anything that is not a clear “yes", in order to focus our vital energy and time towards practices that are nourishing for the self.
  • Bedtime Routine: Turning the lights lower and reading a relaxing book or poem before bed helps to wind down the energy and promote better sleep.
What You'll Need: Mat, Square Bolster, Blanket, Strap, Block (2)

About This Video


8 people like this.
hi Melina,
That is just the most interesting satisfying strap work EVER!! Thank you ...now for the oil massage!
Have a beautiful day
7 people like this.
I agree with Michelle about the strap work. I’ve indicated elsewhere on this site that the strap is underused in the yoga world, yet it can be amazing in the access it gives one to poses that perhaps they could not feel into without this prop. Today’s class offered some really interesting ways to use the strap and it felt so good!
Wonderful, I"m thrilled to hear you're enjoying the strap work! I appreciate your feedback and I hope you enjoy the use of props in the next few classes as well.
2 people like this.
Really loved the strap work... Just beautifully balancing, relaxing practice. Thank you!
1 person likes this.
You're welcome! Happy to hear you enjoyed the practice.
2 people like this.
Such a grounding practice -- the strap was grounding and felt like a big hug to my body. Ujayii breath was a perfect complement for the practice. Thank you!
1 person likes this.
Thanks for watching and I love that image of the strap giving you that full body hug! Have a lovely rest of the day!!!

1 person likes this.
Loved this practice!! Thank you so much.
2 people like this.
Viparita Karani with the strap was divine!!! Another great practice - thanks!
what length strap are you using? Mine was too short for most of postures used for - 
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