Cultivating a Practice - Day 4 (44 min)

On Day 4 props you will need: a mat, yoga strap, block(s) I'm demonstrating with two but you can use one or maybe none, supports for sitting and savasana - options are: a chair, meditation cushion, block and blankets, bolster, eye covering.

We practice sitting and sounding bhramari pranayama. "Spinal waves", into "bird-dog" practice. Standing poses: ardha candrasana (half moon pose) and virabhadrasana 3 (warrior 3). Lunges, adhomukha svanasana (downward facing dog) with variations, full or knee plank, chaturanga dandasana ( four limb staff pose), arm and upper back prep for salabasana and salabasana (locust pose), prone twist, maricyasana 3 (seated twist - Marici's pose) and maricyasana 1, pascimottanasana (west stretch pose). Seated beginning meditation, happy baby pose, savasana (corpse pose). Reminder - the video ends as we settle into savasana, it is not timed. So you may want to set your own timer or just free style it!