Day 11 (25 minutes)

Ex 1 - Samasthiti (Equal Standing Posture)
Ex 2 - Plank to Chaturanga to Down Dog Loop
Ex 3 - Bhujapidasana (Arm Pressure Posture)
Ex 4 - Karandavasana (Duck Posture)
Ex 5 - Nakrasana (Crocodile Posture)

Get ready because Day 11 is a strength doozy! The session begins with a reminder that the best way to extract strength from your postures is to continually return to positioning your body along the central axis just like you do in Samasthiti (Equal Standing). You’ll then move into a looping exercise involving Downward Dog, Plank, and Chaturanga Dandasana (Four Limb Staff Pose). This challenging exercise provides you with an example of working to hold fast to the vertical axis as you transition from posture to posture. Next you’ll focus on creating dexterous legs and feet in Bhujapidasana (Arm Pressure Pose) and Tittibhasana (Firefly Pose). In these arm balance position your hands and arms are connected to the ground while your feet and legs up in the air where they become free to move about and express themselves. The class then really gets heated up as you work on being up in Forearm Balance and using a variety of different leg positions you work to lower and lift your legs while maintaining your balance. Several different options for doing forearm balance and also variations for positioning your legs are taught so that you can find a suitable option for you and then enter into the challenge of this exercise. The session concludes by working on Nakrasana (Crocodile Pose) you’ll work with a progression exploring several variations beginning with working on the dynamic jumping move in Plank and then progressing the forearms and finally working to learn to jump from Chaturanga Dandasana.