This day features Prasarita Padotanasana (Wide Legged Standing Forward Bend) one of the 6 foundational postures of the Ashtanga system. You’ll learn about using the set up Vinyasa position to create a strong lower body stance that gives you the freedom to elongate your spine horizontally forward away from your legs. Using the set up position to create a balance predicament allows you to you fold forward and enjoy a steady, rooted and clear position when in the State of the Asana. Next you’ll study how this root posture leads to similar and yet different postures such as Upa Vista Konasana (Wide Angled Seated Forward Bend Pose) and Supta Konasana (Supine Wide Angle Pose). These pose give you the opportunity apply what you learned in the root pose while also offering important variety to help you think creatively about solving each asana puzzle. Learning to work with the same set of principles while doing multiple postures is part of how you sustain your mental focus from start of finish when you practice. You’ll also work with the dynamic move of rolling from Supta Konasana to Upa Vista Konasana.

Day 4 (30 minutes)

Exercise 1: Surya Namaskara Vinyasa Count

Exercise 2: Prasarita Padottanasana (2 blocks, 1 chair and 1 carpet optional)

Exercise 3: Upa Vista Konasana (5 blocks optional)

Exercise 4: Upa Vista Konasana B (1 belt and 2 sand bags optional)

Exercise 5: seated meditation bound angle (2 sandbags optional)