Day 4 (32 minutes)

Ex 1 - Samastithi Eyes Closed
Ex 2 - Handstand Transition with wall
Ex 3 - Urdhva Mukha Svanasana (Upward Facing Dog)
Ex 4 - Purvottonasana (Eastern Intense Posture)
Ex 5 - Urdhva Dhanurasana (Upward Bow Posture)
Ex 6 - Bhastrika and Sitali Pranayama (Bellows Breath and Cooling Breath)

In this session you’ll learn a dynamic strengthening loop exercise that teaches you how to skillfully enter and exit Handstand. And then most of the session is devoted to working to gain strength in various back bending positions. You’ll begin by learning to extract strength from the transition between Caturanga Dandasana (Four Limb Staff Pose) into Urdhva Mukha Svanasana (Upward Facing Dog Pose). You also explore how to skill and gain strength through using blocks and holding the position. Next you’ll enter into a study of the strengthening possibilities that exist for doing Purvottanasana (Eastern Intense Pose) including work with the transition from Dandasana (Staff Pose) and playing with variations in the pose. This session includes doing work with Setu Bandhasana (Laying down bridge) and Urdhva Dhanurasana (Upward Bow Pose) with feet on blocks emphasizing strengthening the buttocks, hamstrings, and other back body muscles. Lastly you’ll learn to two breathing techniques known as Bhastrika (Bellows) and Sitali (Cooling), you’ll learn how these are opposing types of breathing and yet both emphasize strength through creating resistance.