David leads you through a counted version of Surya Namaskara using blocks and teaches Dhanurasana with 2 blankets and 1 block. The Dhanurasana exercise is from his Foundation First course.

A video from David's video course, A Guide to the Intermediate Series, that will help you understand the actions and movement of the legs, hips and pelvis so that you can begin to take you leg behind your head. A proper understanding of this posture is crucial to prevent pain in the lower back.

In this Practical Practice Talk, David speaks in-depth on mudras and bandhas and they reveal themselves in the practice and how you access and work with them.

This 6 minute tutorial will give you two excellent ways to use Baddha Konasana to increase your hip flexibility. I use these two methods almost every day.

For starters bound angle refers to bringing the feet all the way back to the pelvis and the binding of the feet with the hands. Additional...

Summary of Day 7 Exercises
1) Samasthiti
2) Bhujapidasana (Arm Pressure Posture)
3) Bakasana (Crane Posture)
4) Sirsasana entrance
5) Sirsasana variations
6) Sirsasana complete version

Day 7 will review the list of postures that support Sirsasana, which include asanas of strengthening, gaining ...

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 o...

The second set of exercises in the ashtanga system, known as Sun Salutation B, adds the lunging warrior posture to Sun Salutation A. I provide you with instructional cues that will help you to align your positions and at the same time I help you to emphasize creating smooth, dynamic transitions....

Weekly thoughts from January 28, 2024

In this Vinyasa Lab class, I use a progression of steps to teach you how to come up and go down out of Head Balance. Learning this progression will almost certainly challenge you. Therefore I urge to be patient and to follow the instructions carefully. If you can already go up and come down i...

In this philosophy talk, David dives into Yoga Sutra 2:46. What does Sthira Sukham Asanam mean? It's defined as “the posture for meditation should be steady, stable, and comfortable.” In this talk you will learn that it is so much more that common explanation.

Sālamba Sarvāṅgāsana, Halāsana, Karṇapīdāsana, Ūrdhva Padmāsana, Piṇḍāsana, Matsyāsana, Uttāna Pādāsana, Śīrṣāsana, Ardha Śīrṣāsana, Yoga Mudrā, Padmāsana, Utpluthih

3 excellent Navasana drills to build core strength. Use a block or ball for the final exercise.

Day 9 (26 minutes)
Ex 1 - Jump Through
Ex 2 - Jump Back

This day provides an in depth exploration of the jump through and jump back transitions that are used between seated postures in the ashtanga yoga sequences. You’ll discover the best ways for virtually anyone to enter to fruitful study of...

PROPS: PADS, COUCH OR WINDOW SILL

1- Upward Bow
A) Working with alternating between the leg actions and the chest and spinal actions
B) Lifting the heels and walking the hands in or setting the legs and walking the hands

2-Drop Back
A) Using pads, working on heel lift as a way to get lower whi...

Day 2 (30 minutes)

Ex 1 - Thigh to Chest Samasthiti
Ex 2 - Chaturanga Dandasana Integrity
Ex 3 - Surya Namaskara Transition Loop (6th to 7th Position)
Ex 4 - Navasana (boat posture)
Ex 5 - Sirsasana Prep (Head Balance Posture)
Ex 6 - Uddhyana Bandha Kriya with wall (Belly Flying Up Lock)...

Surya Namaskara A (3)
Surya Namaskara B (3)
Shalabhasana
Bhekasana
Dhanurasana
Ustrasana
Laguvajrasana
Kapotasana
Urdhva Dhanurasana
Drop Backs
Ujjayi Breathing in Padmasana

List of asanas
Surya A (3)
Surya B (2)
Padangusthasana
Uttitha Hasta Padangusthasana
Utkatasana
Pashimottonasana
Purvottonasana
Ardha Baddha Padma Pashimottonasana
Tirianga Mukha Pashimottonasana
Navasana
Baddha Konasana
Upa Vishta Konasana
Urdhva Dhanurasana
Sarvangasana
Sirsasana
Ujjayi breathi...

David gives a philosophy talk on Book 2: Sutra 1. Talk highlights:

*insightful explanations of the Sanskrit words that make up Yoga Sutra Ch 2 verse 1-Tapas, Svadhyaya, Isvara Pranidhana, and Kriya Yoga

*Exploration of Kriya Yoga as medicine that a yogi takes in order to realize samadhi (absor...