Day 4: Follow Your Nose

Opening Practice

Watery Restorative
(Spoke on Pratyahara and offered practice techniques)

Supine attention to breath in nostrils with attention to drawing towards root chakra

Roll up to sitting to connect and reposition mats
Supine hamstring stretching at wall
(to open leg channels and attention to the grip)

Attention to breath in nostrils with pressing feet against the walls
Internal and external rotation play

Roll up to sitting
Rub feet (Notice Effect of Self Touch)
Transition to Standing

Internal and external rotation play with attention to breath in the nostrils

Sensing practice Demo
Parsvottanana as group
10 minutes Freedom Style

Meet Supine
Rolling Bridge Play to touch Uddiyana Bandha

Roll up to Sitting
Moving on empty in the twist
Forward Fold

Rest.

end at 4:15.
circle at 4:30. Open Discussion.

AUM