Day 3
Finishing Backbend Sequence of Ashtanga Yoga
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24m
25 minutes
PROPS: 2 BLOCKS, COUCH, WINDOW SILL, WALL, OR PADS
1-Upward Bow
A) Hands on blocks two stations
B) Arms at the wall variations
C) Without the wall coming up and working shoulder, elbow, wrist towards and opening the chest without losing the legs
2-Drop Back
A) Drop back with pads at the wall, Starting with lots of pads
B) Show options of dropping back again if you don’t make it
C) Three speeds
3-Tic Tac
A) Introducing Viparita Dandasana with pads, couch, washing machine or window sill from vertical position
B) Working on Crouch and Spring in Viparita Dandasana
C) In Viparita Dandasana, starting from the ground practicing the dexterous move of going up to vertical
D) In Viparita Dandasana going directly over to the pads and back to the ground
E) Using block to build strength in handstand
4-Final back bend
A) Drop back to pads and stay
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Day 4
21 minutes
PROPS: PADS, COUCH OR WINDOW SILL1- Upward Bow
A) Working with alternating between the leg actions and the chest and spinal actions
B) Lifting the heels and walking the hands in or setting the legs and walking the hands2-Drop Back
A) Using pads, working on heel lift as a w... -
Day 5 Warm Up - Sun Salutations and U...
David leads you through a counted version of Surya Namaskara using a blindfold and teaches Ustrasana with 1 block. The Ustrasana exercise is from his Foundation First course.
