In this session you’ll focus on the first 2 of the 6 foundational postures of the Ashtanga system: Padangusthasana (Big Toe Pose) and Pada Hastasana (Hands to Feet Pose). One exercise focuses on establishing your leg and arm foundation by exploring the 1st Vinyasa position. First you’ll go into 1st Position, place your head on chair and study the foundational set up work that happens before folding forward. For example one of the main features of Padangusthasana is the dual actions of pulling on your big toes with your fingers contrasted by pushing your fingers down with your toes. Waking up a dynamic interaction between your arms and legs enables you to project your spine horizontally forward in the set up and then create deep forward fold with a free belly. To complete the exercise you eliminate the props and do the set up pose with more clear knowledge of how to use it to establish your foundation. You’ll also explore the actiions that happen in the State of the Asana during the 2nd Vinyasa. Next you’ll move on to the classic seated forward bend Paschimotanasana (Western Stretching Pose) where you’ll learn how to apply the same set of actions and principles that you use in Padangusthatsana (Big Toe Pose). Finally you’ll work with a few fun and challenging poses of the same kind that are found at the end of the primary series Ubhaya Padangusthasana, Urdhva Mukha Paschimotanasana.

Day 2 (32 minutes)

Exercise 1: Surya Namaskara with blocks (6 blocks optional)

Exercise 2: Padangusthasana with chair (2 blocks and 1 chair optional)

Exercise 3: Paschimottanasana with chair (2 blocks and 1 chair optional)

Exercise 4: Ubhaya Padangusthasana (belt optional)

Exercise 5: Seated Meditation in Virasana (belt, 1 block and 1 sand bag optional)