Keep the Vata grounded by remaining close to the floor throughout this flow. In Day 4, welcome a heavy, rooted feeling in seated meditation, then use the blocks to increase range of motion, coordination, and strength in the shoulders and arms. We work into the core, glutes, side body, and legs, then Melina offers a spicer play into Crow Pose, followed by some gentle back bending. We close in a seated Pranayama practice focusing on deeper, slower breaths, and meditate on gratitude.
Your Self Care Homework Challenge for Day 4: