Feelings/Intuition Practice (Instructional Notes)

Begin by warming up the body with a couple rounds of Sun Salutations.

Entering into our sequence today begin lying face down on your mat resting on your belly, with arms reaching towards front of the mat, alongside the ears, palms facing up

(as you breathe offer away the part of yourself that is driven by pride)

1. Full Pranam

Transition: Push the floor away to hands and knees and find your child’s pose

2a. Low lunge...crescent lunge with hands clasped behind your back, inching the heels of hands together

Transition: Child’s pose, step opposite foot forward between the hands

2b Low lunge...crescent lunge on second side

Transition: Child’s pose , find downward facing dog, step foot outside hand on front of your mat (Breathe for 3-5 breaths)

3. Lizard lunge/pose

Transition: Step back foot to front, forward fold, roll up to stand tall in Mountain pose (Tadasana). Reach arms in front of chest, up to the sky, sit back in your chair pose (Breathe for 3-5 breaths)

4. Twisted Chair pose

Transition: Forward fold over your legs, Step the same foot backward as you stepped forward into a Warrior 1 (Breathe for 3-5 breaths)

5. Humble Warrior 1

Reach arms out wide to a “T” then behind the back-interlace fingers, inching the heel of each hand toward one another. Dive over your front leg. (Breathe for 3-5 breaths)

6. Pigeon pose

Release hands down to frame the front foot, heel toe your leg across your midline to opposite corner of the mat, and land your shin to the floor (use props as needed, take 10-15 breaths here)

7. Humble yogi

Swing back leg around to the front and wrap arms around your shins as you hug both knees into chest, drop chin to chest as well (3-5 breaths)

Transition: find your downward facing dog (roll through a vinyasa, take any extra small movements to give yourself what you need) and repeat 3-7 on 2nd side

8. Head stand or legs up against the wall (inversion)

Transition: Child's pose (Breathe for 3-5 breaths) then find a comfortable seat

9. Alternate nostril breathing (Nadi Shodhana)

To practice alternate nostril breathing:

• Sit in a comfortable position with your legs crossed.

• Place your left hand on your left knee.

• Lift your right hand up toward your nose.

• Exhale completely and then use your right thumb to close your right nostril.

• Inhale through your left nostril and then close the left nostril with your fingers.

• Open the right nostril and exhale through this side.

• Inhale through the right nostril and then close this nostril.

• Open the left nostril and exhale through the left side.

• This is one cycle.

• Continue for up to 5 minutes.

• Always complete the practice by finishing with an exhale on the left side.

10. Savasana with Buddhi Mudra

Buddhi Mudra

By touching the tips of the little finger and thumb together, you are enhancing intuitive communication. The elements of fire and water are brought together, and this symbolizes communication and openness. It can also help strengthen your intuitive knowledge.

Acknowledge the benefits of your practice-Namaste.