The focus for this day is on the foundation of the 9 Vinyasa Positions of Surya Namaskara.
For the first exercise you’ll place a block between your thighs to bring your attention to connecting your feet and legs to the earth in Samasthiti (Equal Grounding). You’ll move through several cycles of Vinyasa positions 1 through 3 receiving instructional cues that help you perform these positions from a stable, well articulated leg and arm foundation. The next 3 exercises give you creative ideas for improving your foundation in the 4th Vinyasa (Caturanga Dandasana, 4 limbed Staff Pose), 5th Vinyasa (Urdhva Mukha Svanasana, Upward Facing Dog Pose) and 6th Vinyasa (Adho Mukha Svanasana, Downward Facing Dog Pose). You’ll take 4th Position on blocks in order to get the feeling for making your head, torso, pelvis, and legs into one continuous, unbroken Danda (Staff). You’ll then lift off the blocks several times in order to use your arms, legs, and belly as the strong foundation that supports your position. 5th and 6th position are done in a progression that will show you how to use your arms and legs as stable foundational pillars that support that actions of your spinal column. Working in the progression teaches you how to maintain your foundation under incrementally more difficult circumstances. Lastly you’ll do an exercise working with the main transitions of Surya Namaskara and learn how the foundation of every transition is the crouch position that is a coiling or a inward gathering of force that sets up your spring into dynamic action.

Day 1 (39 minutes)

Exercise 1: Position 1-3 of Surya Namaskara ( 1 block optional)

Exercise 2: Transition between position 2 and 3 with chair ( 1 chair optional)

Exercise 3: Chaturanga Dandasana with blocks (4 blocks)

Exercise 4: Downward Facing Dog with chair (chair optional)

Exercise 5: Crouch and Spring in Surya Namaskara

Exercise 6: Seated Meditation Bound angle posture (belt and 2 sand bags optional)