Fall Ayurveda Yoga Challenge Artwork
Season 1 - Episode 5

Day 4: Vata Flow

60 min - Practice


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:

  • Creativity: Layer in some creative time in the late afternoon to feel more joyful, balanced, and nourished.
  • Tea Time: Enjoy a ginger, ashwagandha, or turmeric tea to warm the body, decrease inflammation, and calm the nervous system as we transition toward evening.
What You'll Need: Mat, Blanket, Block (2)

About This Video


2 people like this.
The block work in this practice actually had me in a sweat - in fact at about the midpoint I swapped out my heavy cork blocks for some lighter, more gripping foam blocks and that made it much more doable 😌
I hear ya! I now have three sets of blocks from light to heavy that I rotate depending on what kind of work I'm doing. I'm glad you had some back up blocks around!
3 people like this.
Re. cultivating some kind of creativity: I found that creating something with my hands, using natural materials, really helped me with dealing with the first lockdown. I've been doing some twisted wire jewelry using natural mineral stones. It's fun, and they make nice little gifts : )
4 people like this.
All I can say is I'm super grateful for you and these practices!
Awwwww this was such a wonderful practice, thank you so much for sharing with us your knowledge and experience, thanks for inspiring, off to have some ginger tea ☕️ 🙏👏🏻❤️
I enjoyed using blocks in this unique practice. Thanks
1 person likes this.
Wow! That was super fun. I had to watch you do the squat to Bakasanam, but that was a wonderful brain-break and geez, that's really cool. "All in good time..." 

Every other move was challenging or fun, but rewarding. I love the frame element of the session (sitting in lotus), and I really savor the savasana, meditation and self-care reinforcement.

Purchasing the ginger tea this morning.

I can never predict what is coming next; the utilization of the blocks is a good example. Thanks Melina! 

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