Yoga Transformation Journal
Day 16: Set Your Intention
Warm Up

1. In Easy Pose (Sukhasana), place your hands on your knees.
2. Inhale and open your chest as your lean forward, keeping your sit bones grounded.
3. Rotate your torso in a clockwise circular motion for 30 seconds, keeping it slow and controlled, then repeat counterclockwise.

1. Inhale and raise your arms straight overhead with palms facing each other.
2. Exhale and bend your upper body to the right, bringing your right arm to the ground and your left arm stretched overhead, arms parallel and palms still facing each other.
3. Inhale and raise your arms and torso back up, arms overhead.
4. Exhale and lean your upper body to the left, bringing your left arm to the ground and the right arm overhead.
5. Inhale and raise your arms and torso back to the center.
6. Exhale, bringing your left hand to your right knee and your right hand on the ground to take a gentle spinal twist.
7. Inhale and return to center, raising your arms overhead once more.
8. Exhale and repeat the spinal twist on the opposite side.
9. Inhale and return to center. Clasp your hands behind your back, pinching your shoulder blades together to broaden the chest. Lengthen the spine and take a very gentle backbend in your upper back.
10. Exhale and bring your forearms to the ground in front of you, relaxing your head and neck forward.
11. Inhale and return to Easy Pose (Sukhasana).

1. Slowly uncross your legs and rock forward onto your hands and knees.
2. Inhale and arch your back downward, pushing your tailbone up and outward. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)
3. On your exhale, tuck your chin and tailbone inward, pull your shoulder blades apart, and round your spine like a cat that’s stretching or startled. (Cat)
4. Repeat this movement for 30-60 seconds.

1. From Child’s Pose, inhale and raise up onto your hands and knees. Cross one heel over the other.
2. Inhale and slowly walk your hands and upper body forward to come into a plank position with crossed ankles.
3. Exhale and slowly lower your upper body and the fronts of your thighs to the ground, keeping your elbows stacked over your wrists.
4. Inhale and place your forearms and palms flat on the floor, lifting your upper body for Sphinx Pose.
5. Exhale and lift your pelvis, pushing the ground away with your palms as you sink the sit bones back onto your heels for Child’s Pose.
6. Repeat this movement sequence 1-2 times.

1. Inhale your body forward, stacking your wrists under your shoulders and extending your legs straight behind you to come into Plank Pose.
2. Remain here for 30 seconds.

1. Begin in Table Top Pose.
2. Inhale and raise your right arm and left leg, extending them straight. Try to raise them as high as you comfortably can without arching your back. Engage the muscles in your left foot, pushing outward through your heel.
3. Remain here for 30 seconds.
4. Exhale and release your arm and leg back to the mat.5. Inhale and repeat with the left arm and right leg.
Peak Flow

1. In Downward-Facing Dog Pose, inhale and lift your right leg, extending it up and out.
2. Breathe here for 30 seconds.

1. With your right foot forward, knee bent at a 90-degree angle, and stacked above the ankle, rotate your left foot.
2. Align the back/side of the left heel with the back of the right heel (or slightly wider if you need a wider base of support).
3. Straighten your left knee by pushing the left thighbone back.
4. Once you’re balanced and stable, inhale and raise your torso, lifting your belly away from your right thigh. As you do so, raise your arms to extend straight up with the palms facing each other.
5. Hold for a few breaths or 30-60 seconds.

1. With your right leg forward, toes pointing ahead, and knees bent ~90 degrees, rotate the left foot to face the front left corner of your mat and square the hips forward.
2. Engage your core, tucking your tailbone slightly forward and knitting the bottom ribs in.
3. Bring your hands together behind your back with palms facing each other and interlock your fingers.
4. Exhale and extend your arms back and upward, leaning your torso forward so that it is on the inner side of your right thigh.
5. Breathe here for 30 seconds.

1. From Plank Pose, turn your knees and toes to face out to the right as you rotate the left side of your body into a side plank. Keep your feet engaged while supporting yourself on the outer edge of your foot. You can bring your right hand to your hip, up in the air, or overhead.
2. Breathe here for 30 seconds.
3. Exhale and release back to Plank Pose.

1. Beginning in Downward-Facing Dog Pose, exhale and bring your body forward, shifting the weight onto the hands to come into Plank Pose.
2. Take a breath here before moving on to the next pose.

1. Start out lying flat on your belly. Tuck your tailbone forward and down, lengthening and broadening the lower back. Press the tops of your feet firmly into the mat.
2. Inhale and come up onto your forearms, keeping them parallel to each other and lifting your upper torso away from the ground.
3. Breathe deeply here for 30-60 seconds.
Cool Down

1. Begin with your legs out in front of you, sit bones grounded and spine tall.
2. Push your heels away from your body, engaging the feet and toes. Your arms should be by your side with your palms or fingertips pressing down into the floor.
3. Inhale and keep the front of your torso long as you hinge forward at the hips and reach for your toes/feet.
4. Remain and breathe here for 60 seconds, lengthening your torso forward and walking your hands forward with each exhalation until you can grasp the outer sides of your feet.

1. With your legs wide apart and the bottoms of your feet together, grab onto your ankles and pull them apart slightly. Feel the sides of your feet activated and push down on the mat.
2. Inhale and lengthen your spine forward over your legs, being sure to hinge at the hips. As you exhale allow your upper back to relax toward the floor. Stay grounded through your sit bones.
3. Close your eyes and breathe deeply here for 60 seconds.

1. Start out lying supine on your mat with your legs together and your hands placed palm-down next to your thighs/hips.
2. Inhale and lift both legs straight up so that they make a 90-degree angle with your upper body.
3. Breathe here for 30-60 seconds, making sure your shoulder blades and pelvis remain square and grounded.
4. When you release, do so very slowly without lifting your head.