Related

Granny Yoga 3: Earth, Water and Fire.

Stiff White Guys: Exhaling towards Detachment

Soft Vinyasa: Responsing to a Question about Downward Facing Dog

Sweet Vinyasa: Engineering towards grace

•  
• 1 of 188
• ››

By the same teacher

ToeSox: Half-Toe Socks Summary

Soft Vinyasa: Had the Time of my Life in Japan

Soft Vinyasa: Staying in the Center

Sweet Vinyasa: Letting Go of Being UpRight

•  
• 1 of 221
• ››

Similar focus

Yin Yoga: Feeling Sutra 1.33

Yin Yoga: Nourishing the Marma Points

Soft Vinyasa: Supported and Sensual

Sweet Vinyasa: Tasting our Thoughts

•  
• 1 of 99
• ››

seated
pelvic floor awareness

baddha konasana, 5 minutes
rest

muladhara burrito drop

swan or variation, 5 minutes
rest with legs wide
svadisthana kintting practice
repeat swan other side
legs wide rest

sit
mulabandha with svad knit technique
in steps and then 2 rounds

caterpillar, 2 minutes

sphinx or seal
childs pose

vajrasana sit with ajna chakra

Spinal twist, 3.5 minutes
rest
repeat other side
rest

savasana, 10 minutes

Troubleshooting Video Playback Mischief

• Download the latest version of Firefox and restart your computer.
• Download the latest Flash Player.
• A slow connection will affect video playback. Allowing the video to "load" before viewing can help smooth this out. Here are the steps:
  - Press "Play" and allow the video to roll for a few moments.
  - Then, press "Pause" and allow the video to "load" before hitting "Play" again.
  - You will know the video is "loading" as the bar to the right of the play button darkens gray.
  - This will also give you the option to scroll forward and back more easily.
  
• Report Problem to the Help Duck.