Relaxed concentration is the aim now. You are familiar with all of the techniques this week and should be gently trying to introduce the Bandha work finding out what that feels like in your body.
Hopefully, the effects of practice are beginning to be felt, and you are starting to find some confidence with the different techniques. Though some sure are tricky and can be a project to work on for a long time.
Do not practice Uddiyana bandha kriya, Agni sara and Kapalabhati if you are pregnant or on your cycle.
