This session combines three strength-and-skill drills to support your vinyasas. You start with a forearm plank circuit on blocks: three 30-second rounds of thigh-to-chest steps, light hops, and one-arm forearm plank, repeated three times and finished with a one-minute hold to train a clean danda line, level hips, and solid shoulder strength. Next, you break down the Ashtanga jump-back into three patterns—Strike & Lift, Strike Lift & Curl, and Strike Lift Curl & Jump—using chairs, blocks, or the floor to coordinate lift, curl, and smooth landings into Chaturanga. You finish with a lotus “flip” sequence in standing and seated positions, practicing a diagonal leg path and brief half-lotus while keeping a neutral pelvis and long thigh. Together, these drills build shoulder and core power, lighter vinyasas, and repeatable hip mechanics for half and full lotus.