Along with finding my sitting bones this week I have found the wonder which I call the "shoulder-blade bandha"!!
Now, I don't know whether this is actually a bandha, but, the impact on my posture by engaging this bandha has been incredible!
Ever feel like your arms are just floating in warrior II? Squeeze shoulder blades together, it opens your heart and you feel the benefit!!! Ever had your teacher come behind you whilst in upward dog and roll your shoulders back? Answer: Squeeze the shoulder blades - engage SB bandha! How a simple engagement can transform certain postures never ceases to amaze me. Forward bends, especially the Marichi sequence - engage the SB bandha. It opens the heart completely, "turning on the lights of the posture", as RF likes to remind us.
Talking of Richard Freeman, I see he is starting an interactive pranayama course. It's quite reasonably priced also, I might sign up, although it's at 2:30 am GMT, so I'd have to watch the recordings, but think it would be really helpful given this year in the BWY course, we have to do a pranayama diary. AND I've felt my breath being quite shallow recently, so anything that can build my breath to access the full range of it would be so helpful.