We practiced with a focus on self study, swadyaya. Self study brings up a lot of questions; they are rooted in "who am I". The yogis answer to Ko Hum is So Ham, the sound the breath already makes.
We spent some time in the exhale, especially. It is rumored to assist us in quieting the mind (sutra 1.34)
sit (5 mins)
exhale awareness
baddha konasana ( 5 mins)
eye of the needle at the wall or pigeon (3 mins each side with rest in between)
cat/cow flow (2 mins)
side plank variation/shoulder opener movement (2 mins each side)
balasana
lunge (3.5 mins each side)
supine reverse windshield wiper
sphinx
easy spine twist or twisted root
sit (10-15 mins)
sit or savasana (5 mins)
namaste
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