PRACTICE FOR BUNDLE 4
Last week of practice will be according to your wants and needs. We have only one week to go until we have done 28 days, so make the effort to get 10 minutes morning and night with the breath.
In the bundle are 7 videoes to watch, intention is you can watch one each day. This can be a part of your practice, or done aside. More then one can be done each day, all in one etc. Find out what suits you :)
PRACTICE FOR BUNDLE 3
We are now half way, and it is time to start owning your practice”
Use what you have learned and start guiding your self for morning and evening practice. The following is a suggestion, but feel free to change according to your needs. Use the list of 20 qualities and the overview of practices and experiment.
Remember: “like creates like” and “opposites balance”
Morning practice:
Awaken the body through gentle movements, breathe consciously for some minutes with awareness of the full breath.
Activate Uyajii breathing and breathe 4x4 breathing some rounds.
Come out, relax and observe.
Practice Nadi Shodana, alternate nostril breathing, with 4 inhale, 4 pause and 4 exhale for 12 rounds (or shorter if there is no strain), come out, relax and observe.
Evening practice:
Shake the body to alleviate tensions.
Practice 12 rounds of Nadi Shodana.
Lay in shavasana and become aware of breath.
Breathe between navel and throat and stay present for the sensations of breath and Prana. As the mind wanders, softly bring it back to the breath.