In this practice, you’ll first move through specific sequences designed to energize and strengthen your body. Rod offers nuanced alignment points throughout so you can experience the power of breathwork combined with bandha activation. After that, you’ll move into a headstand, bridge, and bow pose practice where you’ll have options to incorporate breathwork as well. 

The practice concludes with maha mudra, a dynamic sealing technique that combines asana, pranayama, and bandha work. Maha mudra means “supreme seal” and is considered to be a master practice in hatha yoga, intended to strengthen your body and mind.