This practice explores “effort and ease” — beginning with strong, physical work to open the side ribs and the chest, creating length, stability, and room for the breath. As the sequence unfolds, the intensity softens into a more easeful, spacious phase, allowing the body to release, the breath to quieten, and the mind to let go.

Props needed: two bricks, a chair, wall space, a bolster (or two firm pillows), a blanket, and a belt (optional).