This 32 min gentle flow is suitable for times where the body or mind require a soft approach. This sequence is also appropriate for women during pregnancy or menstruation (see special instructions below the video). When practicing with this video focus on reducing effort and force while still keeping the muscles engaged so the body doesn’t collapse. The practice will allow you to experience the balance of doing and non-doing, of effortless effort, and perhaps learn how to practice and live without force.
Modifications for pregnant women:
- In pigeon pose (min 13), if it is not possible to lie on your stomach, lean on your forearms or the hands to create enough space between your body and the ground.
- In Janu Sirsasana (min 14.38), keep a long back and do not compress the belly.
- In Bharadvajasana (min 17.25), do not compress the belly and when in late stages of the pregnancy you might want to place the hand on the knee instead of below it.