As we age we strive to light up new neural pathways in the brain. Neuroplasticity is the ability of the brain to form and reorganize synaptic connections, especially in response to learning or experience or following injury. We have many postures creating a neuromuscular connection asking the brain to perform new tasks and light up new neural pathways.
Follow my instruction cues and always listen to your own body first. I may have worked this kriya many times and can go deeper in the asanas. This may be your first time. Let your body guide you.
And if you are on your Moon/Menstrual cycle or pregnant please substitute any held breath with long-deep breathing.