David leads you through a counted version of Surya Namaskara.

23 minutes

1-Upward Bow
A) Introduce the classic position
B) Setu Bandhasana exercise with 3 leg actions
C) Come up onto your head and get knees vertical over the ankles, adduct, internally rotate, and fix legs in position.
D) Up into Urdhva Dhanurasana, get knees vertical over the an...

David leads you through a counted version of Surya Namaskara and teaches Shalabhasana (locust posture).The Shalabhasana exercise is from his Foundation First course.

22 minutes
PROPS: 2 BLOCKS

1-Upward Bow
A) Feet at the wall on blocks working the leg actions
B) Feet at the wall working leg actions
C) Lifting heels
D) Away from the wall with or without props as you like

2-Drop backs
A) Drop back with wall
B) Use wall to work on the crouch an...

David leads you through Surya Namaskara using 2 blocks and teaches Purvottonasana with 2 blocks and a chair. The Purvottonasana exercise is from his Foundation First course.

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 w...

David leads you through a counted version of Surya Namaskara using blocks and teaches Dhanurasana with 2 blankets and 1 block. The Dhanurasana exercise is from his Foundation First course.

21 minutes
PROPS: PADS, COUCH OR WINDOW SILL

1- 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 hands

2-Drop Back
A) Using pads, working on heel lift as a w...

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.

22 minutes
PROPS: 2 BLOCKS, COUCH, WINDOW SILL OR PADS

1-Backbend
A) Timed with feet on blocks at wall
B) Timed with hands on blocks at wall
C) Timed backbend with no props
E) Lifting heels and then walking your hands and then bringing the heels down

2-Drop Back
A) Three sets usin...

David leads you through a counted version of Surya Namaskara and teaches Setu Bandhasana utilizing the wall. The Setu Bandhasana exercise is from his Extract Strength From Your Practice video course.

23 minutes
PROPS: 1 Block, couch, window sill, or pads

1-Upward Bow
A) Using pads to lift heels and create deeper backbend

2-Drop Back
A) Using wall to understand and work on grounding legs
B) Place block between legs and dropping back

3-Tic Tac
A) Work on crouch and spring with pad...

David leads you through a counted version of Surya Namaskara and teaches Setu Bandhasana in Shoulderstand. You will need 2 blankets and 2 blocks for this exercise. The Setu Bandhasana in Sarvangasana exercise is from his Extract Strength From Your Practice video course.

7 minutes
PROPS: AS NEEDED BY STUDENT TO MAINTAIN PRINCIPALS AND HAVE SUCCESS

On the last day of the course David walks Sarah Durney Hatcher through the entire Ashtanga Finishing Backbend Sequence as taught by Sri K Pattabhis Jois.

The sequence is:
A) 3 Urdhva Dhanurasanas. The last one ...