Let's Practice Ashtanga

I truly hope you've enjoyed being able to microscope all different components of the Ashtanga practice, and now we've got a great opportunity to come together and practice them in a regulated and traditional flow of the Ashtanga standing series, and after that we'll go into some backbends and even take a look at some shortened finishing postures. So by doing this together with me, we'll have done a complete and beneficial shortened form of the Ashtanga primary series. Come together and samastitihi at the top of the mat. Exhale completely, surya namaskar e, ekam inhale, see your hands meeting together, lifting up, dwe exhale, folding forward, letting the hands touch the mat, dropping the head, trini inhale, head up, long spine, look forward, and chatwadi, exhale, stepping or jumping, lowering down to any modification of chaturanga, punch, inhale, upward facing dog, shot, exhale, downward facing dog, 1, really spreading the fingers and spreading the toes as well, 2. So you can feel the grounding through the root knuckles of big toe mound and index mound, 3, 4, letting every breath remind you to deeply engage the Bandhas, exhaling completely, 5, septa inhale, stepping or jumping the feet forward together at the front of the mat, head up, ashta exhale, folding forward, dropping the head completely, nava inhale, rising up, hands together, lifting, see your thumbs, exhale, back to samastitihi, ekam inhale, let the chest rise, the shoulders roll back, feel that lifting of breath, dwe exhale, folding forward, letting the belly dive towards the spine, trini inhale, the head up, the collarbones broad, shoulders back, chaturi exhale, lowering down, the tailbone pointing to the heels, drawing back, punch, inhale, the chest forward, the shoulders rolling back, shot, exhale, lifting the hips to the back corner of the room, and really listen to the sound of your own deep full breath, 1, keeping the jaw relaxed, a little smile on the lips, 2, the tip of the tongue resting behind the upper teeth, so that you can measure each and every breath, 3, hearing the pauses that occur in between the breaths as well, 4, 5, sapta inhale, stepping or jumping the feet forward, head lift, spine is long, ashta exhale, folding forward, grounding the palms if you can, nava inhale, finding that lift of breath to see the sums meet, exhale, samastitihi, ekam inhale, keeping the tailbone down, the belly strong even as the arms rise, dwe exhale, folding forward, keeping the kneecaps lifted with strong legs, trini inhale, the shoulders rolling back, so collarbones are broad, and chaturi exhale to chaturanga, still with the broad collarbone experience, tancha inhale, the chest forward, through the shoulders, elbows to the microbend, shaad exhale, lifting the hips, downward facing dog, hearing your breath, 1, finding your bandhas, 2, and allowing the eyes to stabilize unto a drishti, any single point, 3, you might be gazing down the nose, or at the navel, or at the knee, 4, finding those 3 stabilizing elements with you through the whole practice, bandha, breath, and drishti, 5, sapta inhale, stepping forward, head up, ashta exhale, folding forward, drop the head, kneecaps lift, legs are strong, nava inhale, rising up, keeping the tailbone down, just one straight line lifting up, exhale, samastitihi, ekam inhale, rolling the triceps forward to the face, shoulders melt from the ears, dwe exhale, folding forward, keeping the elbows just straight back, trini inhale, head up, long spine, broad collar, chatwadi exhale to chaturanga, the heels reaching towards the back of the mat, pancha inhale, pressing all 10 toenails into the mat as you lift, shaad exhale, finding downward facing dog, looking for that stability that's available to you in the asana practice, breath, bandha, drishti, 2, completing the entire posture, 3, and still wrapping the triceps forward towards the face so the shoulders melt away from the ears, 4, finding that softness that's available through a little smile, soft shoulders, 5, sapta inhale, step or hop forward, head up, ashta exhale and fold, nava inhale, rising up, see the thumbs meeting together, triceps forward, shoulders down, exhale to samastitihi, your neutral pose, last one, ekam inhale, arms up, dway exhale, fold forward, trini inhale, head up, chatwadi exhale, jump back, pancha inhale, upward facing dog, shaad exhale, downward facing dog, 1, 2, 3, 4, 5, sapta inhale, jump forward, head up, ashta exhale and fold, nava inhale, rise up, see your thumbs, exhale, samastitihi, surya namaskara b, ekam inhale, bend your knees, squeezing the knees together, see the hands meet together, rising up, dway exhale, folding forward, grounding the palms if it's available, trini inhale with the fingers spreading, and chatwadi exhale, jump back, chaturanga, pancha inhale, chest forward, shoulders back, upward dog, shaad exhale, downward facing dog, sapta inhale, stepping onto the left heel behind you so the right foot comes forward with the right knee bent, raise the arms up, and ashta exhale, the hands down, the right foot back, to chaturanga, nava inhaling to upward facing dog, dasha exhale to downward facing dog, ekadasha inhale, left foot forward, both heels in a line pressing onto the mat, the arms up, see thumbs, dvarsa exhale, chaturanga dandasana, tryogdasha inhale upward facing, chaturgdasha exhale downward facing dog, one, still stretching the breath long, so as you measure the breath you can have the breath provide enough length to that you can even take on more involved transitions, three, while still maintaining an even smooth flow of breath, four, five, pancha dasha inhale, step or jump forward, head up, shodasha exhale and fold, saptarasa inhale, bend your knees deeply, knees are squeezing together see the hands meet as they rise up, exhale slowly straighten the legs and drop the arms right back to that neutral samastitihi, ekam inhale bend your knees, arms up, entwe exhale fold forward drop the head, three, inhale head up, chatwadi exhale jump back, pancha inhale upward facing, shodasha exhale downward facing, sapta inhale right foot forward arms up, ashta exhale hands down right foot back to chaturanga, navainhale upward facing dog, darsha exhale downward facing dog, ekadasha inhale left foot forward bending the knee deeply arms up see thumbs, dwarsa exhale chaturanga looking on your nose, triyogdasha inhale upward facing dog looking on the nose, shaturagdasha exhale downward facing dog, maybe looking down the tip of the nose, one, maybe gazing onto the navel or the knee, two, but finding a still spot to look on your body, three, reflecting that stillness inside, four, as you find moolabhanda uryanabhanda gently rising up the center, five, pancharsha inhale jump forward head up, shodasha exhale fold forward, saptarsha inhale bend your knees arms up see your thumbs exhale samastitihi last one we'll do it just counting in sanskrit, ekam inhale dway exhale trini inhale jatwadi exhale pancharsha inhale shodh exhale sapta inhale ashta exhale nava shodhasha inhale dar sha exhale nakar sha inhale last foot dwar sha exhale chaturanga chaturgdasha exhale one, spreading the fingers, spreading the toes, two, rolling the triceps forward to the face, three, the spine lengthening, the breath lengthening, the bandhas lightly lifting, four, drishti eyes softly gazing, five, pancharsha inhale jump forward head up, shodasha exhale fold, saptarsha inhale bend your knees see your thumbs exhale samastitihi right into standing inhale jump your feet hips distance apart exhale fold forward grabbing the big toes if that's available, padangusthasana, ekam inhale grabbing the ankles or shins if you need to head up long spine look forward, dway exhale bending the elbows and keeping the shoulders rolling away from the ears as you drop the head, one, trying to keep the length in the upper spine you may pull slightly and gently onto the big toes, two, or onto the ankles or shins if that's all you're able to easily hold, three, four, the eyes and the breath stabilizing, five, trini inhale head up long spine look forward exhale put your hands under your feet padahastasana, ekam inhale head up long spine look forward and dway exhale drop the top of the head if you need to bend the knees to get the hands completely under the feet feel free, one, if it feels like the hamstrings or lumbar lower back is feeling too much, two, you could bend the knees there as well and relieve pressure on any delicate areas, three, again the elbows moving a little bit towards the legs towards the back of the room so that the shoulders can melt away from the ears, four, leaning a little bit forward towards the front of the feet, five, trini inhale head up long spine straight arms look forward exhale here and inhale come on up exhale to samastitihi together your feet at the top of the mat uttittatrikonasana ekam inhale take your right foot and step it towards the back of your mat pivot on your right heel and dway exhale reach out over your right leg taking your right big toe and gazing up towards your left thumb, one, again if you can't take your right big toe maybe just the hand is dangling, two, but it's important if you can feel that the torso stays above the thigh, three, both thighs are lifted the kneecap stays strong, four, still using udiyana bandha to tuck the tailbone towards the left heel, five, trini inhale come up pivot on your heel so they stay in a line and chaturthi exhale reach out over the left thigh maybe the hand dangles and hangs in your gaze towards your right thumb, one, or maybe you take your left big toe, two, two fingers wrapping around the toe, three, if the eyes can't comfortably find the drishti just pick any still spot on the wall or ceiling, four, five, pancha inhale come up pivot on the heels to change the side now the heels stay in a line don't step your foot longer or shorter keep the same length of step parivrittatrikonasana or uttittatrikonasana b dvayh exhale folding forward the left hand ideally comes all the way outside the right foot if that's too far you might be using a block or letting the hand dangle as you raise the right shoulder up and raise the hand above the shoulder, one, two, three, trying to feel there's some twist through the upper spine, four, keeping the shoulder stacked reaching the right hand up towards the sky, five, trini inhale come up pivot on your feet to change the side same distance same width chatwari exhale folding forward and then dropping the right hand outside the left foot and gazing up towards the lifted right thumb, one, two, stacking the shoulders above one another, three, drawing that left shoulder back, four, even as the top of the head moves away from the hips creating length through the upper back, five, pancha inhale come up feet parallel arms coming out exhale samastitihi top of the mat uttittatrikonasana take a long step with your right foot towards the back of your mat and pivoting on the heel exhale bend your right knee deeply either the right forearm on the knee, one, or putting the right hand down outside the foot if you're comfortable with it, two, if you have gone completely into the pose keep the right knee and right shoulder connected, three, by moving your right knee into the right shoulder, four, even as you open your chest to the very side of the room spinning open your chest, five, trini inhale come up pivot on the heels change the side and chatwari exhale bend your left knee again you're always welcome to modify these postures, one, as long as you keep breathing through the practice, two, you'll find that it deepens every day and things become more and more available to you with comfort if you have that patience, three, use restraint keeping the eyes just looking onto the right palm, four, five, punch your inhale come up, pivot on your heels change the side keeping that step really long, big exhale bend your right knee very deeply and as you push off the right knee draw the left shoulder over the knee the hands might be together pushing into one another or if you could keep the shoulder locked over the knee drop the left hand down outside the right foot, one, extending the right arm, two, engaging up into the center of the right palm, three, still the tricep rolling forward to the face, four, five, trini inhale coming up keeping the step long, chatwari exhale bending your left knee getting the shoulder to lock over or keeping the hands together in anjali mudra, one, trying to push off the bent knee so that you can open the chest to the side of the room, two, and feel the belly moving away from the thigh with good udiyana action, three, still bending the left knee deeply, four, five, punch your inhale come up, feet parallel, arms out, exhale samastitihi, feet together at the top of the mat, prasadhi daparottanasana a, akam inhale step your right foot back, feet are parallel, hands take the waist, dway exhale fold forward put the right, put both hands down between your feet spreading your fingers really widely again inhale head up look forward and trini exhale drop the top of the head down to the mat, one, keep your elbows in just like chaturanga, two, so the elbows stay just the shoulders apart, three, lifting the kneecaps up towards the pelvis, the legs stay strong, four, and you can lean a little weight forward towards the front of the feet, five, jatwadi inhale straight arms, straight spine, looking with the head forward, exhale completely here, and pancha inhale bending the knees ever so slightly, come up take the hands to the waist and exhale b, akam inhale, arms come out to the side, rolling the shoulders back and down finding that broad collarbone, dway exhale hands take the waist feeling udiyana bandha in between the fingertips, again inhale chin down tailbone down, the chest lifts and trini exhale fold forward dropping the top of the head down towards the mat, one, two, again it may help to move the elbows a little closer behind you, three, so that the shoulder blades lengthen the upper back, four, but the fingertips keep grabbing udiyana bandha, five, jatwadi inhale come up, then exhale here, c, akam inhale the arms out to the side, dway exhale interlace your fingers behind your sacrum, inhale lengthen the arms behind the spine and then trini exhale fold forward letting the hands reach up and away and away from the sacrum, one, it may help you to separate your palms away from one another, two, but keep the fingertips pressing into the hands so that you keep a good strong grip between the hands, three, the hands might touch the mat or they might not that's fine, four, same thing with the head, maybe touching maybe not, five, jatwadi inhale come all the way back up, then exhale here grabbing the waist, d, akam inhale tailbone down, chin down, chest up, dway exhale fold forward grab your big toes, again inhale head up long spine look forward, trini exhale drop to the top of the head, one, leaning weight forward if you can, two, bending the knees if you need to, three, still keeping strong legs if you can keep straight legs keep the kneecaps lifted, four, five, jatwadi inhale long spine head up, exhale here just exhale, then punch an inhale coming up bending the knees ever so slightly exhale samastitihi feet together at the top of the mat, parashvottanasana, akam inhale step your right foot with a small step and square your hips to face your right leg, you can breathe freely or perhaps in the same breath you've managed to get your fingertips guided up the spine and dway exhale folding forward if you need to modify that hand position of course you could take the elbows into the hands looking into your right big toe, one, and keeping the upper back long the shoulders rolling back and down, two, avoiding the temptation to lean forward so much that you hunch, three, instead keep the upper back reaching for the big toe, four, and you can lift the kneecaps up towards the pelvis, strong legs, five, trainee inhale come up, pivot upon your heels keeping the same width and step squaring the hips over towards the left leg and jatwadi exhale letting the chest go forward letting the shoulders lag behind as you look on the left big toe, one, two, at any point if you feel like you're in so deep that there's no length in the upper back lift up a little higher, three, roll the shoulders back and keep the upper back long, four, five, banjay inhale come up feet parallel arms out to the side and exhale stepping back to samastitihi at the top of the mat, utita hasta parangusthasana take your left hand and grab your left hip ekam inhale drawing your right leg up straight if you can grab your big toe and dway exhale rolling the big toe mount forward and rolling the right shoulder back you could lean forward towards touching one and if you can't keep the balance while you're leaning forward just be straight up for now, two, the left fingertips can remind you udiyana bandha, three, if you're comfortable leaning forward feel free, four, five, three, inhale the head comes straight up and then jatwadi exhale keeping the right sitting bone down move the right leg out to the side and look over your left shoulder, one, two, three, udiyana bandha, four, keeping breath rising to the top of the chest, five, banjay inhale draw the foot back to the center look towards the center and shot exhale lean forward towards touching, sapta inhale head up point your toe and leave your hand to both hands on the hips, one, the foot is floating in space, two, even if it can't be up so high you can keep it down, three, but keep your left leg straight both legs straight, four, and find that internal lift breath rising, five, exhale leave your leg feet together in samastitihi and ashta inhale left leg up catch the big toe and nava exhale you could lean forward towards touching or just take it standing straight up, one, two, three, four, five dascha inhale straighten the spine so the head just reaches straight up and then akarasha exhaling bringing the left leg over to the left side look over your right shoulder, one, two, standing leg is straight, three, left sitting bone pointing down, four, five dvada sha inhale the foot to the center, triyog sha exhale lean forward towards touching, triyog sha inhale head up leave your foot hanging in space, one, pointing the toe, two, as high up as the leg can comfortably be, three, with both legs straight, four, not leaning back, five exhale leave your leg come back to samastitihi, ardabhada padmo tanasana, ekam inhale the right leg up bend the right knee and find your comfort level, one, with a hip opener perhaps even grounding the heel into the abdomen, two and reaching the right hand back behind you and exhale three folding forward if it's comfortable, four, we're taking any one of the modified postures previously demonstrated, five, trini and heel head up look forward, exhale here you can bend the left knee, chatwari inhale coming back up to standing the hand left hand staying empty panja exhale leave your leg right back to samastitihi, sha inhale left leg up binding if it's comfortable and it's up to exhale folding forward, one, or again taking any one of these modified postures, two, either just keeping the foot the same level as the knee, three or planting the heel towards the abdomen, four making sure that there's absolute comfort in the left knee, five if you have gone forward, ashta inhale head up only exhale there bending the right knee, nava inhale come up with the right hand empty and then everyone exhale and leave your left leg to meet the right in samastitihi, utkatasana begins akkam inhale with straight legs the arms lift see your thumbs, dway exhale folding forward drop the head, trini and heel head up, chatwari exhale jumping back, chaturanga panja inhale upward facing dog, sha exhale downward facing dog, sapta inhale jump forward feet together the knees stay bent swing up the arms see your thumbs, one all the while deeply bending the knees to drop the hips, two the tailbone in a neutral position, three triceps rolling forward to the face, four, five exhaling putting the hands flat on the mat with the knees still bent, ashta inhale lean forward pick your feet up, nava chatwari step or jump back and lower down to chaturanga, ashta inhale upward facing dog, nakkadasa exhale downward facing dog, virabhadrasana e, sapta inhale pivoting on the left root, nakkal step to the left heel down firmly and draw the right foot very far forward bending the right knee as the hands come up, one gazing into the thumbs, two, three, four keeping the right knee just above the right ankle not inside nor outside, five inhale straighten the right leg pivot on the heels to change the side squaring the hips towards the left leg, ashta exhale and bend your left knee deeply seeing your thumbs, one, two, three, four, five keeping the left knee bent, b nava inhale peel out the right hand, the right hip, the right shoulder and look out over your left hand, one, two, you might feel both thighs externally rolling, three, e while the tailbone drops down straight towards the earth, four and udiyana bandha keeps breath rising to the collar bones, five inhale straighten the left leg pivot on the heels to change the side and dasa exhale bend your right knee deeply, one keeping the jaw soft and relaxed a little smile on the lips, two the back left leg is straight, three the right knee deeply bending, four you can sit down even deeper sinking down into the posture, five exhale put the hands down step the right foot halfway back and the karasha inhale lift your left leg up your right foot up and dva dasa exhale step or jump back lower down to chaturanga, triyugdasa inhale upward facing dog, chaturgdasa exhale downward facing dog.

The pashimatanasana sequence begins with dandasana, step to inhale step or jump the feet forward and sit down, draw the straight legs in front, the hands by the hips, drop the chin and look down the tip of the nose as you breathe, one, two, three, four, five and now we'll lie down and take on some back bending, so you should just keep your legs straight and lie down with control so that you find yourself absolutely lowering down, slowly controlling that motion by using the center and the core to find yourself lying on your back. From here bend your knees, let your feet go flat on the floor measuring the heels at least the hips distance apart, keeping the root knuckle the big toe mound grounding and pushing down evenly through both feet, taking time to prepare this posture completely and correctly. We'll do one together with the hands by the side, so just keep your hands down low by your hips as you exhale completely, tuck the tailbone under, lift your pelvis slightly off the mat with the lower back still pressing on the mat and then nava inhale begin to lift the pelvis more letting the lower back rise, letting even the thoracic spine, the upper back lift away from the mat, one and you can roll your shoulders under more deeply, two still grounding through the root knuckles keeping the heels wide, three you might even interlace your fingers under your sacrum, four so you can keep the shoulders really rolling under, five and exhale come down, releasing the hands, letting the pelvis come all the way back down to the mat, we'll do two more and you're welcome to do that variation once more or if you're comfortable in the full Urdhva Dhanurasana and you've learned it through tutorials or in life experience you could draw the hands back behind you spreading the fingers really widely, keeping the heels spread really wide so your feet stay parallel, your knees stay close, your hands stay parallel, your elbows want to stay close, exhale completely lifting just the pelvis lower back still imprinting the mat and nava inhale gently lengthen lifting the pelvis maybe even beginning to straighten the arms a little as you breathe, one, two, every exhalation firming up the Bandha, three, keeping the heels wide and the feet parallel four, five, exhale come all the way down, take a breath or two here and you can choose what you want to do with the hand position you may have the hands behind the shoulders or you could put the hands back down near the hips, exhale completely lifting just the pelvis and nava inhale raise your spine away from the mat picking a Drishti and hearing the sound of your breath, one, two, three, deeply opening the upper back, four and five Darsha exhale come down find yourself on your back with your knees bent if you're experienced in the traditional format here you could do a chakrasana rolling back to chaturanga or for today you may just be taking the knees into the chest still breathing and roll yourself up exhale plant the hands inhale lift and exhale find yourself back to chaturanga dandasana inhaling to upward facing dog exhale to downward facing dog and then we'll do the counter posing paÅ?imata nasana sapta inhale jumping through straightening the legs and sitting down in dandasana ashta inhale reaching forward slowly and making sure that you're absolutely comfortable in the lumbar spine you can take the legs wherever it's comfortable hands beyond the feet or just taking the shins lengthening the spine and nava exhale keeping that length in the upper back as you slowly move into a gentle paÅ?imata nasana one gazing on the big toe two three four five six and as we move into the finishing series postures may be held a little longer seven eight nine ten dasya inhale straight arms straight spine the head lifts seeing your toes exhale here release the bind of the hand release the drishti cross the legs plant the hands the karasha inhale lift up off the mat drishti exhale step or jump and lower down to any chaturanga drishti inhale upward facing to the final finishing inversions sapta inhale jumping through sitting and straightening the legs and again with straight legs exhale lie down on your back with straight legs and the feet still on the mat or floor lying down and here we'll find samastitihi on our back so the shoulders roll back and down and you can feel good strong contact between each shoulder blade and the mat and you can find the area between the shoulder blades feeling slightly lifted we'll try to keep that lift in between the shoulder blades as we go into shoulder stand ashta inhale draw the hips above the shoulders you can catch the hips with the hands as they rise maybe they don't come all the way above the shoulders and the legs lift straight up towards the sky one as you get comfortable in the shoulder stand you may be able to even interlace the fingers rolling the shoulders under more deeply two to get the hips more above the shoulders three four drishti down the tip of the nose five six and again we'll do a shortened finishing sequence here seven and with your next exhale let the straight legs come behind the head if the feet are still floating keep the hands on the lumbar spine the lower back or the hips and support yourself if the feet come all the way down and touch the mat point the toes and you may be comfortable interlacing the fingers still looking down the tip of the nose and breathing here in halasana the plow position and try to really lengthen all your toenails on the mat pointing the toes away from the head stretching the tops of the feet or letting the feet hang in space again is fine inhale and draw the straight legs back up towards the sky and exhale let the spine descend down the mat slowly controlling the the descent as you breathe and then let the heels touch the mat with the toes pointing away we'll take a modified matsyasana here place your elbows into the mat and lift your chest up away from the mat so your whole spine is arching away from the mat and the hands stay free don't sit on your hands allow the head to reach back for the mat if your head doesn't touch because the hands are free you can move the elbows forward a little and then the head should comfortably rest on the mat your chest lifting high the drishti looking up towards the eyebrow center as you have a good strong awareness of breathing engaging the bandhas uttan padasana now here you may be able to lift both legs together or if it feels uncomfortable on lower back you can experiment with just lifting one leg as you breathe and switching to the other leg or again if it's comfortable both legs together and the hands may be above the pelvis pointing the same angle as the toes and then exhale allow yourself to come all the way back down on the mat again if you're experiencing the full traditional count you roll back here to chakrasana or for today you may be rolling up planting the hands inhale to lift off the mat exhale to step or jump back to chaturanga dandasana inhaling chest forward through the shoulders rolled back and down and upward dog exhaling to downward facing dog and inhale come through to a seated posture once more again the legs straighten at the front of the mat every time that you come through and for the final seated finishing just draw the legs into any comfortable cross legged position so you may be in full lotus or half lotus or simply crossing the legs is absolutely fine if you're in full lotus you may be able to take bada padmasana reaching around grabbing the tops of the toes or you might just be reaching around and binding the forearms or elbows in the hands so the hands are bound up the feet are bound up inhaling feel the chest rise you can even lift the eyes lift the drishti to gaze towards the eyebrow center yoga mudra the seal of yoga as you exhale folding forward I keep my gaze lifting and you can come down as deeply or as shallowly as you like matters not just breathe the final seal of the practice sealing into all the benefits inhaling come on up release the arms you can take chin mudra index finger and thumb lightly touching the second third and fourth fingers extending away as the hands come to rest on the knees and here you can drop the eyes looking down the tip of the nose or simply looking downwards and remembering that downward looking can help us find mula bandha deeply engaging at the root lock the chest lifts the collarbones broaden the tip of the tongue resting behind the upper teeth wonderful now we'll attempt a slight plutihe placing the hands down and lifting up inhaling to rise up feeling the pelvis lift off the mat feeling one or even both feet lift off the mat keep breathing hold a short time here but as you continue practicing you'll be able to hold this lift longer and longer with greater and comfort and for today exhale come down you can lie down and take rest here if you like or you can join me sitting as we simply watch the breath in any comfortable seat you're welcome to extend the fingers again and listen to the sound of your own deep full breath and anytime you feel that you want to lie down and take rest you can completely let go completely relax if and when you lie down let your palms open to the sky let your feet roll out to the side no more need for strict alignment in any asana here you're just completely letting go you may choose to close the eyes letting go of drishti as well no gazing point the mind free to wander you may even release the physical engagements of mula nudiyana bandha letting breath flow naturally as you completely let go you're welcome to stay resting or sitting as long as you like if you do feel like rejoining me in the seated posture slowly and gently bring some movement back through the relaxed physical body eventually bringing yourself back up to sitting any comfortable seat take a few breaths there just watching your natural process and watching the spaces in between the breaths of course this journey is meant to be part of a regular and developing daily practice it hopefully is a great service to you so keep well keep practicing keep in touch