Day 3
Ex 1 - Samasthiti Squats
Ex 2 - Plank to Handstand to Down Dog Loop
Ex 3 - Surya Namaskara Transition Loop (3rd to 4th Position, 6th to 7th Position)
Ex 4 - Bhujapidasana (Arm Pressure Posture)
Ex 5 - Sirsasana (Headstand Posture)
Ex 6 - Uddhyana Bandha Kriya Standing (Belly Flying Up Lock)
This day features dynamic “looping” of exercises, a process of linking together single exercises by connecting them with transitions so that you can flow from one strength move to another without interruption. One loop involves doing Plank with one arm alternating with Downward Dog and Handstand at wall. And another loop has Caturanga Dandasana (Four Limbed Staff Pose), Adho Mukha Svanasana (Downward Facing Dog Pose) and the jumping transitions between positions in Surya Namaskara (Sun Salutation). Also you’ll explore the strength possibilities that exist in Bhujapidasana (Arm Pressure Pose), the first arm balance/strength pose that is found in the ashtanga system. Additionally this segment includes work with the asana category of inversions, entering into a study of upside down postures is a necessary staple of your yoga strength routine. You’ll begin by focusing on preparation exercises for Sirsasana (Head Balance) working the arms and upper body and also taking one leg up in the air towards vertical while the other leg remains in contact with the ground. Additionally you work on being up in Sirsasana (Headbalance) and doing strengthening variations such as bending one knee, Vrkshasana (Tree Posture) In Sirsasana (Head Balance), Ardha Padmasana (Half Lotus Pose) in Sirsasana (Head Balance) and folding your legs rhythmically into Padmasana (Full Lotus Pose). This session concludes by working with another key strength theme of bandha’s (Energetic Locks) the focus will be on doing Uddhyana Bandha Kriya (Belly Flying Up Locking Action) from a standing up position.