Day 5: The World Upside Down | Weekly Yoga Classes

Guide students to a comfortable seated position -- cross-legged on the mat (Sukhasana) or on a folded blanket if the hips are tight. Hands rest gently on the knees. Eyes close softly.

"Close your eyes. Let the body become still. Let the breath become quiet.

In the Bhagavad Gita, Chapter 15, Verse 1, Lord Krishna describes the world as an inverted Ashvattha tree -- the sacred Peepul tree -- with its roots above in the heavens and its branches below on earth. He says: 'Urdhva-mulam adhah-shakham ashvattham prahur avyayam' -- 'They speak of an imperishable Ashvattha tree with its roots above and branches below.'

This beautiful metaphor tells us that what we see is not always the complete picture. The roots of existence are not in the ground beneath us -- they are above, in something higher, something unseen. Sometimes we need to turn things upside down to see the truth.

Today's practice is about inversions -- physically turning the body upside down, and symbolically learning to see the world from a new perspective. When you are upside down, your heart is above your head. Think about that. The heart leads. The mind follows.

Set a quiet intention for yourself: I am open to seeing things differently today.

Let us begin together with three deep breaths. Each inhale draws energy upward from the earth. Each exhale grounds you into this moment."

Breath 1: Inhale deeply through the nose (4 counts) -- feel energy rising from the base of the spine to the crown of the head... Exhale slowly through the nose (6 counts) -- feel that energy settle and ground you.

Breath 2: Inhale through the nose (4 counts) -- energy lifts upward... Exhale through the nose (6 counts) -- roots deepen downward.

Breath 3: Inhale through the nose (4 counts) -- the whole body fills with light... Exhale through the nose (6 counts) -- let the breath find its natural rhythm.

---

a) Pawanmuktasana Series (Lying) / पवनमुक्तासन श्रृंखला

Story: Before we invert, we prepare the body gently while lying down. This series systematically warms every joint and awakens the core from toes to neck -- the way ancient yoga teachers at Rishikesh ashrams begin their morning practice. It is especially important today because inversions demand a body that is awake and alert in every part. We do not rush into turning upside down. We earn it through careful preparation.

Duration: ~4 minutes total

Lie flat on your back, arms by your sides, legs extended. Take one breath here to arrive.

Leg Raises (~2 minutes):

Keep the left leg straight on the floor, foot flexed. Inhale and slowly raise the right leg to 90 degrees (or as close as you can), keeping it straight and strong. The knee does not bend.
Exhale and lower the right leg back to the floor with control -- do not let it drop. The lowering is the work.
Repeat 5 times on the right leg.
Switch. Repeat 5 times on the left leg.
Now, both legs together. Press the palms into the floor by your sides. Inhale and raise both legs to 90 degrees, keeping them straight. Exhale and lower both legs slowly, with control. The lower back stays connected to the floor -- if it lifts, bend the knees slightly.
Repeat both legs together 3 times.

Breath: Inhale to lift. Exhale to lower. The breath and the movement are one. If you hold your breath, the core cannot engage properly.

Teacher's note: This builds the core strength that makes inversions possible. Watch that students don't arch the lower back off the floor during double leg raises -- cue them to press the navel toward the spine.

Cycling (~1 minute):

Bring both knees to the chest and hold them gently.
Release the hold and begin making cycling motions with the legs -- as if pedaling a bicycle in the air.
Make 10 full rotations forward (pushing away from you).
Then 10 full rotations backward (pulling toward you).
Keep the lower back grounded. The core does the work.

Breath: Breathe naturally and steadily throughout. No need to synchronize with the pedaling -- just keep the breath smooth and continuous.

Lying Spinal Twist (~1 minute):

Draw both knees into the chest and hold them with your arms.
Extend both arms out to the sides in a T position, palms facing down.
Exhale and drop both knees to the right side, toward the floor. Keep the knees stacked.
Turn the head gently to look toward the left hand.
Keep both shoulders heavy on the floor. The left shoulder may want to lift -- let gravity soften it back down.
Hold for 30 seconds, breathing naturally into the twist.
Inhale and draw the knees back to center.
Exhale and drop both knees to the left side. Turn the head to look right.
Hold for 30 seconds.
Return to center. Hug the knees in for a moment.

Breath: Exhale into the twist. Breathe naturally and deeply during the hold. Each exhale allows you to soften a little deeper into the rotation.

---

b) Marjariasana-Bitilasana / मार्जरी-बितिलासन (Cat-Cow Pose)

Story: The spine is the highway of the nervous system. Every signal between the brain and the body travels along this highway. Before we put it upside down, we ensure it is warm and mobile in every direction. Cat-Cow moves the spine through flexion and extension -- like a gentle rehearsal for the inversions ahead. A warm spine is a safe spine.

Instructions

Come to a tabletop position on your hands and knees. Wrists are directly under the shoulders, knees directly under the hips.
Spread the fingers wide and press the entire palm into the mat. The tops of the feet rest on the floor.
Start with a neutral spine -- the back is flat like a tabletop. Gaze is toward the floor between your hands.

Cow Pose (Bitilasana):

Inhale: Drop the belly toward the mat. Lift the chest and tailbone toward the ceiling. Gaze lifts gently forward and slightly up. The shoulders draw back, away from the ears.

Cat Pose (Marjariasana):

Exhale: Round the spine toward the ceiling. Tuck the tailbone under. Draw the chin toward the chest. Press the floor away with your hands. Feel the stretch across the upper back.
Continue flowing between Cow on the inhale and Cat on the exhale. Let the breath initiate each movement -- the body follows the breath, not the other way around.
Move slowly and deliberately. Feel each vertebra articulating, one by one. There is no rush.

Breath Work

Inhale = Cow (belly drops, chest lifts, back dips)
Exhale = Cat (spine rounds, chin tucks, belly draws in)

Repetitions: 8-10 rounds, slow and deliberate. One round = one Cat + one Cow.

---

c) Sukshma Vyayama / सूक्ष्म व्यायाम (Subtle Exercises -- Neck Focus)

Story: Today we do inversions -- the neck bears weight it normally does not carry. We prepare it with extra care. A yogi treats the neck like a precious bridge between the mind (the head) and the heart (the chest). If the bridge is stiff or cold, it cannot bear the load. This warm-up is your insurance for everything that follows.

Duration: ~2 minutes

Teacher's note: CRITICAL -- neck warm-up is non-negotiable before inversions. Watch for students who rush through this. If anyone skips this section, gently bring them back. An unprepared neck in a headstand is a serious injury risk.

Remain in a comfortable seated position or standing in Tadasana.

Gentle Neck Rotations (~45 seconds):

Drop the chin toward the chest.
Slowly roll the right ear toward the right shoulder, then tilt the head gently back (only slightly -- do not crunch the back of the neck), then bring the left ear toward the left shoulder, and return the chin to the chest.
Move SLOWLY -- this is the slowest rotation you will do all day. Feel each degree of movement.
Complete 5 full circles in one direction, then 5 full circles in the other direction.

Breath: Inhale as the head moves back, exhale as the head comes forward. Let the breath set the pace.

Neck Side Bends (~30 seconds):

On an exhale, drop the right ear toward the right shoulder. Do not force it -- just let the weight of the head create the stretch.
Hold for one breath.
Inhale back to center.
Exhale, drop the left ear toward the left shoulder.
Repeat 5 times on each side, alternating.

Breath Work

Gentle Chin Tucks (~30 seconds):

Looking straight ahead, gently draw the chin straight back (as if making a double chin). This is not a downward tuck -- it is a horizontal retraction.
Hold for a moment, feeling the gentle stretch at the base of the skull.
Release.
Repeat 5 times.

Breath Work

Teacher's note: If any student reports neck pain, discomfort, or stiffness during this warm-up, they should NOT attempt Sirsasana today. Direct them to the Dolphin Pose or Viparita Karani modifications instead.

---

a) Navasana / नावासन (Boat Pose) -- Core Preparation

Story: Before we turn the world upside down, we need a strong center. Navasana -- Boat Pose -- builds the core fire that makes inversions possible. Think of it as building the engine before the flight. In today's class, Navasana is not the destination -- it is the preparation. The navel center, known as Manipura Chakra (the City of Jewels), is the body's power center, governing willpower, discipline, and transformation. Boat Pose ignites this chakra like a match to kindling.

Instructions

Sit on the mat with knees bent, feet flat on the floor, hands resting beside the hips.
Lean back slightly, keeping the spine long and the chest lifted. This is important -- do not round the back. Imagine the spine is a tall mast on a ship.
Engage the core and slowly lift the feet off the floor. Bring the shins parallel to the ground, calves horizontal. This is Half Boat -- pause here.
If comfortable and stable, begin to extend the legs straight, pressing through the balls of the feet, until the legs reach a 45-degree angle from the floor. This is Full Boat.
Extend the arms forward, parallel to the floor, palms facing each other. The arms are energized and reaching, not limp.
Balance on the sit bones (the two bony points at the base of the pelvis). The chest stays lifted, the shoulders draw back, and the gaze is steady at the toes.

Breath: Inhale to lift and lengthen the spine taller. Exhale to engage the core deeper, drawing the navel toward the spine. DO NOT hold your breath -- this is the most common mistake in Navasana. Steady, rhythmic breathing even though the core is working hard. If you stop breathing, the pose becomes punishment instead of practice.

Hold: 20 seconds. Then lower the feet to the floor and rest for 10 seconds. Repeat 3 times total.

Modification: Keep the knees bent (Half Boat) for the entire hold. If even Half Boat is too intense, hold behind the thighs with both hands for support, keeping the chest lifted and the spine long. The shape matters more than the struggle.

Teacher's note: Tell students, "If you are shaking, you are doing it right -- just keep breathing." Walk the room and watch for rounded backs -- cue students to lift the chest and lengthen the spine.

---

b) Sirsasana / शीर्षासन (Headstand) -- THE KING OF ALL ASANAS / आसनों का राजा

Story: Sirsasana is called "the King of all Asanas" -- Asanon ka Raja -- in the Hatha Yoga tradition. Just as a king governs the kingdom, the head governs the body. When we invert, blood flows effortlessly to the brain, refreshing the mind and calming the nervous system. The ancient text Hatha Yoga Pradipika, written in the 14th century by Swami Swatmarama, says: "On the first day, one should stand on one's head for a short time. The duration should be increased day by day." Sirsasana is said to reverse aging, sharpen focus, stimulate the pituitary and pineal glands, and bring a deeply meditative quality to the mind. But the real gift of Sirsasana is not physical -- it is the courage to see the world upside down and realize that you are still you. Your perspective changes, but your essence remains. You are the same person, just seeing differently.

SAFETY FIRST -- Teacher's announcement before beginning:

"This is an advanced pose. Please listen carefully. If you have any of the following, you will practice the modification instead: neck injuries or chronic neck pain, high blood pressure, glaucoma or any eye pressure condition, heart conditions, or if you are menstruating. There is zero shame in modifications -- they are the intelligent choice. In fact, many experienced yogis practice Dolphin Pose for years before attempting a full headstand. The modification IS the practice."

Instructions

Come to hands and knees (tabletop position) on your mat. If you are new to this pose, set up near a wall with the wall approximately 6 inches behind where your head will be.
Lower the forearms to the floor. The elbows are shoulder-width apart -- not wider, not narrower. To check: grab opposite elbows with your hands. That width is correct. Now release the hands and keep the elbows where they are.
Interlace all ten fingers to form a cup with your hands. The outer edges of the hands and the forearms create a stable triangular base on the floor. Press the forearms firmly into the mat.
Place the crown of the head (the very top of the skull) on the floor. The back of the head rests gently against the cup of the interlaced palms. The hands do not squeeze the head -- they simply cradle it.
Tuck the toes under and lift the knees off the floor, straightening the legs. You are now in an inverted V shape on the forearms -- like Downward Dog, but on the forearms.
Begin to walk the feet slowly toward the head, keeping the legs as straight as possible. Walk until the hips stack directly over the shoulders. The back will become nearly vertical. You will feel the weight shift from the feet into the forearms and head.
When the hips are stacked over the shoulders, engage the core strongly. Slowly bend one knee and draw it into the chest. Then draw the other knee in. Both knees are now tucked to the chest, and the feet have lifted off the floor. This is the tuck position -- PAUSE HERE for beginners. Stay here for 5-10 breaths. This is a complete pose in itself.
For those continuing: slowly extend the legs upward toward the ceiling, pressing through the balls of the feet. Move in a controlled manner -- do not kick up.
In the full pose: press the forearms firmly into the floor. 80% of the weight should be on the forearms, NOT the head. The head is light. If you removed the head from the floor, you should almost be able to hold the pose on forearms alone.
Engage the whole body -- legs are active and together, core is firm, shoulders press actively away from the ears, inner thighs spiral slightly inward. The body forms one straight, active line from forearms to toes.
Find your balance point and breathe. Gaze is soft, directed at a point on the floor between the forearms.

Breath: Breathe calmly and steadily throughout. The breath should be smooth and quiet -- like a sleeping child's breath. If the breath becomes ragged, labored, or if you are holding your breath, come down immediately. In the full pose, use gentle Ujjayi breathing (slight constriction at the back of the throat, creating a soft ocean-wave sound). Each inhale lifts you taller through the crown of the feet. Each exhale stabilizes and grounds through the forearms.

Hold: 30 seconds for beginners working toward the full pose. With consistent practice, work up to 3-5 minutes over weeks and months. Never rush duration.

Coming Out (as important as going in):

Slowly bend the knees and draw them back into the chest (tuck position).
Lower the feet to the floor one at a time, with control.
Lower the knees to the floor.
Immediately come into Balasana (Child's Pose) -- sit the hips back toward the heels, forehead on the floor, arms by the sides or extended forward.
Rest in Balasana for at least 30 seconds.
NEVER come out fast. NEVER fall out. If you feel you are losing balance, tuck the knees and lower down. Do not collapse.

Modifications (CRITICAL -- spend significant time here):

Level 1 -- Dolphin Pose (for those building strength):

Place forearms on the floor (same setup as Sirsasana, but the head stays OFF the floor). Tuck the toes, lift the knees, and press the hips high toward the ceiling -- like Downward Dog on the forearms. The head hangs freely between the upper arms. This builds the shoulder, core, and upper back strength needed for headstand without any compression on the head or neck. Hold for 30 seconds. Rest. Repeat 3 times. This is a powerful pose in its own right.

Level 2 -- Headstand Prep at Wall (for those learning to invert):

Set up with the interlaced hands about 6 inches from the wall. Follow steps 1-7 above (through the tuck position), using the wall behind you as a safety net. Practice tucking the knees to the chest and finding balance in the tuck. Stay in the tuck for 5-10 breaths. Come down. Repeat 2-3 times.

Level 3 -- Full Headstand at Wall (for those refining balance):

Follow all steps with the wall behind you. In the full pose, the heels may lightly touch the wall for balance. Gradually use the wall less and less as confidence grows. The goal is to use the wall as a safety net, not a crutch.

Teacher's note: Physically assist students who attempt the full pose. Stand behind them and lightly hold their legs -- one hand on each shin -- as they go up. This gives them the confidence to extend and the safety to not fall. Never leave a student unspotted in their first attempts. Walk the room continuously during this pose.

After Sirsasana: Everyone -- regardless of which variation they practiced -- rests in Balasana (Child's Pose) for 1 full minute. This is non-negotiable. Blood needs to redistribute after being inverted. Announce this clearly: "Stay in Child's Pose. Do not lift your head yet. Let the blood settle."

---

c) Sarvangasana / सर्वांगासन (Shoulder Stand) -- THE QUEEN OF ALL ASANAS / आसनों की रानी

Story: If Sirsasana is the King, Sarvangasana is the Queen. The name literally means "all-limbs pose" -- Sarva means all, Anga means limb -- because this single pose benefits every part of the body. The Queen in Indian tradition is not secondary to the King -- she is his equal and his complement. While Sirsasana energizes and stimulates, Sarvangasana calms and nurtures. Together, they govern the body's kingdom in perfect balance. Physiologically, the thyroid gland at the base of the throat receives a rich blood supply in this pose, helping to regulate metabolism, energy, and the body's internal clock. In yogic terms, Sarvangasana activates the Vishuddhi Chakra -- the throat chakra -- the center of purification, communication, and authentic expression.

Safety note: If you have neck injuries, high blood pressure, or are menstruating, practice Viparita Karani (Legs Up The Wall) instead -- described in the modifications below.

Instructions

Lie flat on your back with legs together and arms by your sides, palms facing down. Take a breath here to prepare.
Press the palms and arms into the floor. Inhale and engage the core to lift both legs overhead, bringing them toward the space behind your head (as if moving into Halasana). Use the core and the arms -- do not jerk or swing.
Bend the elbows and place both hands on your lower back for support, fingers pointing upward toward the ceiling. The elbows stay shoulder-width apart -- do not let them splay.
Walk the hands closer to the shoulder blades (higher up the back) for better support. The higher the hands, the straighter the pose.
Straighten the legs toward the ceiling. The body should form one straight line from the shoulders to the toes. Press through the balls of the feet.
The chin naturally tucks into the chest -- this is Jalandhara Bandha (chin lock). Do not force it; the pose creates it. This lock is what gives Sarvangasana its deeply calming quality.
The weight rests on the shoulders and upper arms -- NOT on the neck. The neck has a natural curve and should not be flattened against the floor. There should be enough space to slide a finger under the back of the neck.
Keep the legs active -- inner thighs pressing gently together, toes pointed or flexed (whichever feels more active).

Breath: Breathe slowly and deeply. The chin lock naturally slows the breath -- this is one of the calming qualities of Sarvangasana. Each inhale is quiet and gentle. Each exhale is slow and complete. This should feel meditative, not strenuous. If you are straining, lower the legs slightly or come down. The breath is the barometer of the pose.

Hold: 1-3 minutes. Start with 1 minute for beginners. Add 15-30 seconds per week as the pose becomes comfortable. Advanced practitioners may hold for 5 minutes or more.

Coming Out:

Lower the legs slowly overhead into Halasana (Plough Pose) briefly -- toes reaching behind the head.
Place the arms flat on the floor behind you, palms down.
Slowly roll the spine down to the floor, one vertebra at a time, using the arms for control. The legs are the last thing to lower.
Once the entire back is on the floor, lower the legs to the mat.
Rest flat on your back for 30 seconds. Feel the blood redistributing. Notice the sensations.

Modifications:

Supported Sarvangasana (recommended for everyone): Place a folded blanket (2-3 inches thick) under the shoulders. The head rests on the floor BELOW the blanket, so the neck maintains its natural curve. This is actually the recommended version for all practitioners -- it protects the cervical spine. The shoulders are on the blanket; the head is off the edge of the blanket on the bare floor.

Viparita Karani (Legs Up The Wall): If Shoulder Stand is not accessible for any reason, lie on the floor with the sitting bones as close to a wall as possible. Extend both legs straight up the wall. Arms rest by the sides or on the belly. Close the eyes. This gives approximately 80% of the inversion benefits of Sarvangasana with zero risk to the neck. Hold for 3-5 minutes. This is a deeply restorative pose and a complete practice in itself.

Teacher's note: Walk around the room and check that each student's weight is on the shoulders and upper arms, not the neck. Gently adjust blanket placement if needed. If a student's elbows are splaying wide, ask them to bring them in to shoulder width.

---

d) Halasana / हलासन (Plough Pose)

Story: You may remember Halasana from an earlier class, where the plough was about preparing soil for new life. Today, the plough takes on a different meaning. Today, Halasana flows naturally from Sarvangasana -- the Queen's pose extends into the earth behind us. The inverted Ashvattha tree from the Bhagavad Gita has its roots above. In Halasana, our legs reach behind and above us -- like roots reaching into the sky. Sometimes breaking through means going in an unexpected direction. The plough does not move forward by staying still. It breaks through by pressing into resistance.

SAFETY: Never turn the head in Halasana. Announce this clearly before the pose begins. The neck is in a vulnerable position -- turning the head can cause serious injury. Keep the gaze at the ceiling or toward the chest.

Instructions

From Sarvangasana (Shoulder Stand), or lying flat on the back with hands pressing into the floor:
Exhale and slowly lower both legs overhead, behind the head.
Keep the hands on the lower back for support as the legs descend.
Try to touch the toes to the floor behind the head. The legs remain straight and active. If the toes do not reach the floor, that is perfectly fine -- keep the hands on the back for support and hold wherever the legs are.
If the toes reach the floor comfortably: release the hands from the back, interlace the fingers on the floor, and straighten the arms -- pressing the outer edges of the hands and forearms into the mat. This deepens the shoulder opening.
The legs are straight and strong. Press through the balls of the feet.
The hips stack over the shoulders. The spine is long, not collapsed.
Do NOT turn the head. Keep it centered, gaze toward the ceiling or eyes closed.

Breath: Exhale as the legs go overhead. Once in the pose, breathe slowly and steadily. The compression of the abdomen means breaths will be shorter than normal -- and that is okay. Focus on the quality of breath, not the quantity. Each breath is a small, conscious sip of air. Do not fight the compression. Work with it.

Hold: 30 seconds to 1 minute.

Coming Out:

If the fingers were interlaced, release them. Place the palms flat on the floor.
Support the back with the hands again.
Slowly lift the legs back to Sarvangasana (vertical), then roll the spine down to the floor one vertebra at a time.
Rest flat for a few breaths.

Modification: Keep the hands supporting the lower back throughout. Let the legs lower only as far as they comfortably go -- even if the toes are nowhere near the floor. A block or folded blanket can be placed behind the head for the feet to rest on, shortening the distance.

---

e) Matsyasana / मत्स्यासन (Fish Pose) -- COUNTER-POSE

Story: Matsyasana is the essential counter-pose after Sarvangasana and Halasana. The ancient texts are clear -- these three should always be practiced together, in this order. In Sarvangasana, the throat is compressed by the chin lock. In Matsyasana, the throat opens wide -- like a fish opening its mouth at the water's surface to breathe. Matsya is Lord Vishnu's first avatar -- the fish who saved all of creation from the great flood by carrying the seeds of life to safety. After the compression and inversion, Matsyasana is the coming-up-for-air, the return, the restoration. It releases the neck, opens the chest to its fullest, and rebalances the energy in the throat and heart centers.

Instructions

Lie flat on your back, legs together and straight, feet active.
Place your hands under your hips, palms facing down. The hands are directly under the buttocks, fingers pointing toward the feet.
Press the forearms and elbows firmly into the floor. The elbows are close to the body, not splayed.
Inhale and press into the forearms to lift the chest high, arching the upper back deeply. The chest rises like the prow of a ship. The shoulder blades squeeze together behind you.
Gently tilt the head back and lower the crown of the head to the floor. Only a small amount of weight rests on the head -- the majority of the weight stays on the forearms and elbows.
The chest stays lifted and expansive. The arch is in the upper back and thoracic spine, not in the lower back.
The legs stay active and together. Press through the heels, engage the thighs.

Breath: Inhale as you arch up. In the hold: BREATHE DEEPLY -- this is the most open-chested position in today's class. The ribcage is fully expanded. Take the deepest breaths of the entire practice here. Each inhale fills the chest completely -- feel the lungs expand to their full capacity. Each exhale is slow and full. This is restoration. This is the antidote to the compression of the inversions. Breathe like you have never breathed before.

Hold: 30 seconds -- or approximately half the time you held Sarvangasana. (If you held Sarvangasana for 2 minutes, hold Matsyasana for 1 minute.)

Coming Out:

Press into the forearms, gently lift the head off the floor, and tuck the chin.
Slowly lower the upper back to the mat.
Slide the hands out from under the hips.
Rest flat on the back for a few breaths, feeling the effects.

Modification: Place a bolster, thick rolled blanket, or yoga block under the upper back (between the shoulder blades) for a supported Fish Pose. In this version, the head may rest on the floor or on a thin folded towel -- keep the head elevated if placing it on the floor feels uncomfortable on the neck. Arms rest by the sides or extend overhead. This supported version can be held for 2-3 minutes and is deeply restorative.

---

Gentle Lying Twist -- Supta Matsyendrasana / सुप्त मत्स्येन्द्रासन (~2 minutes)

Lying on your back, draw both knees into the chest and give them a gentle hug.
Extend both arms out to the sides in a T position, palms facing down.
Exhale and slowly drop both knees to the right side. The knees stay stacked. Let gravity pull them toward the floor.
Turn the head gently to the left, gazing toward the left fingertips.
Keep both shoulders heavy on the floor. The left shoulder may want to lift -- breathe into it and let it settle.
Hold for 1 minute. Breathe naturally and deeply during the hold. Each exhale allows the twist to deepen on its own. Do not force it.
Inhale and draw the knees back to center.
Exhale and drop both knees to the left side. Turn the head gently to the right.
Hold for 1 minute. Same breath. Same patience.
Return to center. Hug the knees in and rock gently side to side.

---

Nadi Shodhana / नाड़ी शोधन (Channel Purification Breathing / Alternate Nostril Breathing) (~5 minutes)

Story: Nadi means channel or river. Shodhana means purification or cleansing. According to yoga tradition, the body contains 72,000 Nadis -- energy channels through which Prana (life force) flows. The three most important are Ida (the left channel -- associated with the moon, cooling energy, and the parasympathetic nervous system), Pingala (the right channel -- associated with the sun, heating energy, and the sympathetic nervous system), and Sushumna (the central channel -- the path of balance and awakening). When Ida and Pingala are balanced, energy naturally flows through Sushumna -- and this is the state of deep meditation. After today's inversions, the energy in the body has been powerfully stirred up. Nadi Shodhana harmonizes this energy, bringing it into equilibrium. While similar in structure to the Anulom Vilom practiced on Day 1, Nadi Shodhana traditionally includes breath retention (Kumbhaka) and a longer exhale, making it a more advanced and deeply calming practice.

Instructions

Come to a comfortable seated position -- Sukhasana (cross-legged) or Padmasana (Lotus) or sitting on a folded blanket. The spine is tall and effortless. The shoulders are relaxed.
Place the left hand on the left knee in Chin Mudra -- the tip of the thumb and the tip of the index finger gently touch, forming a circle. The remaining three fingers extend softly.
Bring the right hand into Vishnu Mudra -- fold the index finger and the middle finger down to the palm. The thumb, ring finger, and little finger remain extended.
Close the right nostril gently with the right thumb.
Inhale slowly and smoothly through the left nostril for 4 counts.
Close both nostrils -- thumb on the right nostril, ring finger on the left nostril.
Hold the breath (Kumbhaka) for 4 counts. The hold is gentle -- there should be no strain, no pressure in the face or chest. Think of it as a pause, not a clamp.
Release the right nostril (keep the left closed). Exhale slowly through the right nostril for 8 counts. The exhale is DOUBLE the length of the inhale. It is slow, controlled, and complete.
Keep the left nostril closed. Inhale slowly through the right nostril for 4 counts.
Close both nostrils. Hold for 4 counts.
Release the left nostril (keep the right closed). Exhale slowly through the left nostril for 8 counts.
This completes ONE full round.
Continue for 5-7 rounds without breaking the rhythm.

Ratio: 4 counts inhale : 4 counts hold : 8 counts exhale (4:4:8)

Key difference from Day 1's Anulom Vilom: Nadi Shodhana includes the 4-count hold (Kumbhaka) AND a longer 8-count exhale. Anulom Vilom uses equal inhale-exhale with no retention. Nadi Shodhana is more advanced and produces a deeper state of calm.

Modification: If the breath retention feels uncomfortable or creates any anxiety, skip the hold entirely -- simply alternate the inhale and exhale between nostrils (this becomes Anulom Vilom, which is familiar from Day 1). If the 4:4:8 ratio is too long, reduce to 3:3:6. The ratio matters more than the absolute count. Meet your breath where it is.

Teacher's note: Watch for students who are straining during the retention -- look for tension in the face, lifted shoulders, or tight jaw. Cue them to use the modification. Pranayama should always feel comfortable.

---

Lie flat on your back. Let the feet fall open to the sides. Arms rest a few inches from the body, palms facing up -- open and receptive. Close the eyes.

"Let everything go. The effort of the practice. The focus of the inversions. The concentration of the breathing. It is all done. There is nothing left to do.

Your body just experienced the world from a completely different angle. Blood flowed where it normally does not. The brain was bathed in fresh circulation. The throat was compressed and then opened. The spine was turned upside down and then released. Right now, as you lie still, your body is integrating all of that. Let it happen. Do not try to control anything. Do not try to feel anything in particular. Simply let the body do what it already knows how to do.

Feel the back of the body resting on the earth. The weight of the skull. The weight of the shoulder blades. The weight of the hips. The weight of the heels. Let the earth hold you completely. You do not need to hold yourself up anymore.

Relax the forehead. Relax the space behind the eyes. Relax the jaw -- let the teeth part slightly. Relax the tongue. Relax the throat. Let the shoulders melt into the floor. Let the belly be soft. Let the hands be soft. Let the feet be soft. Let even the breath be soft -- barely there, barely moving, like a candle flame in a still room."

Allow 2 minutes of complete silence.

"Begin to deepen the breath. Let each inhale become a little fuller, a little brighter. Wiggle the fingers. Wiggle the toes. Bring small movements back into the body -- gently, as if waking from the most restful sleep.

Draw both knees into the chest. Wrap the arms around the shins. Rock gently side to side, massaging the lower back.

When you are ready, roll to your right side. Rest here for a moment in the fetal position -- the position of new beginnings. Use the left hand to press yourself up to a seated position. Let the head be the last thing to rise.

Come to a comfortable seat. Hands on the knees. Spine tall. Eyes remain closed."

Closing:

"The inverted Ashvattha tree from the Gita reminds us -- what seems upside down might actually be the truth. The roots of the deepest things are not always where we expect them to be. Sometimes the bravest thing is to question what we have always assumed.

Today you turned your body upside down. You stood on your head, or you prepared to. You let gravity work differently. And here you are -- the same person, but perhaps seeing just a little more clearly.

Tomorrow, try turning a belief upside down. An assumption. A habit. A story you tell yourself about who you are or what you can do. See what you discover.

Bring the palms together at the heart center. Bow the head gently toward the hands.

The new perspective in me honors the new perspective in you.

Namaste."

---

This class is part of a volunteer yoga series to raise funds for temple expansion. All teachings are offered with gratitude and in the spirit of seva (selfless service).