Today focuses on Prasarita Padottanasana, one of Ashtanga’s foundational postures. You’ll learn to build a strong lower body stance that allows your spine to extend forward freely, creating balance and clarity in the fold. Then, apply those same principles in related postures—Upavistha Konasana and Supta Konasana—to deepen focus and explore variety. You’ll also practice the dynamic roll between supine and seated versions. Day 4 (30 minutes) Surya Namaskara Vinyasa Count Prasarita Padottanasana Upavistha Konasana Upavistha Konasana B Seated Meditation in Bound Angle