Today begins with a three minute neuroscience lesson, polyvagal theory - followed by three sets of kaphalabhati, longer holds, hip openers, twists and spinal flexion with bellows breath.

Sudarshan Kriya is a studio staple. It consists of long, deep breathing, box breathing and bellows breath. It is a kriya that has been studied in PTSD and stress research.

Today's practice begins with one long set of kaphalabhati, followed by three sets of WimHof breath and longer holds. We end with an abundance mantra of Hinduism-origin: Lakshmi.

Today is a bit late to post - we do an advanced practice in homage of summer solstice as theme. Advanced breathwork typically includes long repetitions, holds and intensity.

Today we work with a deep breath in and out with breath holds and emphasis on squeezing the pelvic lock on your out breath. It can be both down-regulating and up-regulating, pending on your mood.

We do a buffet of breath types: ujjayi, viloma breath, kaphalabhati, bhastrika and bhramari. breath (with breath holds as well).

Today we slow down:
a) Physiological sigh x 10
a) Shining Skull x 1 set
b) Bhrama Mudra (słów deep and strong)
c) Cooling/Embodiment Breath with spinal flex

I mention this may good for concussions, stress and general exhaustion if you feel like you can't do too much right now.

This is for students who have a stable practice of breathwork for a year or more. It is intense and awakening: 2 sets of ego eradicator followed by three cycles of intense breath with long holds. This is not suitable for beginners or those experiencing severe fatigue, PTSD, recent surgery, prone ...

Today I share a 2 min clip of BKS Iyengar speaking to the why of pranayama. We then do a slow, deep practice.

This is one of my favorite kriyas/breathwork - it moves your body in all directions with several different spinal movements/breath types. You get a bit of yoga with your breathwork. It is elevating and I find as well - mood stabilizing.

This is an advanced breathwork practice. It integrates four cycles of a WimHof style breath and longer holds.

We begin with deep diaphragmatic breathing, followed by 4-7-8 breath, kaphalbhati x 3 sets with breath holds.

This is a soothing breathwork practice with some stretches in the neck, face and jaw as well. Honey bee hmmm breath is also used to activate the parasympathetic nervous system.

This is an advanced breathwork practice not appropriate for beginners to pranayama.

I don't usually share quotes but I begin with words from the great Byron Katie - who asks "What would we be without that thought?" "If you want to open your heart, question your thinking." - We inquire and breathe.

This is a practice that works with spinal flexion, extension, ujjyai and bellows breath. It engages hamstring poses as well at the end with breath of fire.

This is a stacking of advanced breathwork, this is not appropriate for beginner's or fair-weather breath practitioners. The intention of this one is to shift lackluster mediocrity and headiness into POWER, BRILLIANCE and EXCITEMENT. a) Tummo Breath b) Ego Eradicator c) Intense breath holds.

This is a classic breath-set of three sets of kaphalabhati breath + hips and alternate nostril breathing.

If you are new, I described the basic breath types you will frequently see in the digital studio.

This practice begins with what the pelvic diaphragm is, and practice then works into the pelvic bowl - Releasing pelvic floor tension and bringing movement with conscious breathwork: bellows breath, jaw tension, twists kaphalabhati pumps, ego eradicator, shaking the body with sighing, ending with...

This is an advanced cycle of the Sat Nam Kriya - a constant in this studio. It is not appropriate for beginners as it is MANY cycles of kaphalabhati breath + cycles of frog pose with bellows breath.

Today’s breath work is the kundalini Kriya for the lymphatic system. It is challenging, detoxifying and said to help with flushing lymph node highways in the body.

The Kosha theory is explained and the practice embodies it using the Basic Spinal Flow Series - kundalini breath.

This practice is a straight up hip opener (gomukhasana) with breath of fire, kaphalabhati, sitali (cooling breath) nadi shodana (alternate nostril breath) and ending on the belly doing grounding ujjayi breath.