In this episode we will continue our alternate nostril breathing and do some shoulder releases.

Alternate Nostril Breathing hand position : http://dituroproductions.com/hatha-yoga/breathing/alternate-nostril-breathing/

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In this episode, we will do alternate nostril breathing, and lower back releases.

Alternate Nostril Breathing hand position : http://dituroproductions.com/hatha-yoga/breathing/alternate-nostril-breathing/

Study on prolonged exhalation and how it may allow body to "rest and digest" : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6037091/

In Episode 4, We bring some movement to our eye balls and jaw. Enjoy!

Proper desk alignment : https://notsitting.com/proper-height/

Laptop Stand (Amazon Link)** : https://www.amazon.com/BESIGN-Ergonomic-Adjustable-Notebook-Compatible/dp/B0BT9MG6VT/ref=sr_1_7_sspa?crid=2OE9POYJ07EQ2&keywords=laptop%2Bstand&qid=1700056662&sprefix=laptop%2Bstand%2Caps%2C74&sr=8-7-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9tdGY&th=1

**Please note if you get the laptop stand, you will need a keyboard to be level with your hand placement. Check with your company if they will allow these expenses (they should!!!)

Chair Yoga book by Kristin McGee (Amazon Link) : https://www.amazon.com/Chair-Yoga-Stretch-Strengthen-Healthier/dp/0062486446/ref=sr_1_1?crid=35BNZXSFJF8BD&keywords=chair+yoga+mcgee&qid=1700055996&sprefix=chair+yoga+mcgee%252Caps%252C78&sr=8-1&_encoding=UTF8&tag=yogawjames-20&linkCode=ur2&linkId=19c9f198d961185f0ede68e0bc02d235&camp=1789&creative=9325