Yoga Day 13

WARM-UP

1. Ocean Breath (Ujjayi)

Starting position: Find a comfortable place to sit. Sit tall and straight with your chin parallel to the floor.

Place one hand in your lap and the other in front of your mouth; palm facing you.
Open your mouth and exhale into your palm as you would do to fog up a mirror. Pay attention to the sound and sensation that is made by your breath when you do this.
Now, inhale a breath, making the same sound/sensation.
Repeat this for 5-10 cycles, or until you feel like you’ve gotten the hang of it. Each time, try to inhale for 4 seconds and exhale for 4 seconds.
Next, try to create the same sound/sensation, but with your mouth closed on the inhale and open on the exhale. Repeat for another 5-10 breath cycles, then try it for 5-10 cycles with your mouth open on the inhale and closed on the exhale.
When you’ve gotten the hang of that, it’s time to do the actual Ujjayi breathing by closing your mouth on both the inhale and exhale.

2. Easy Pose (Sukhasana)

Begin in a seated position. Sit cross-legged with your sit bones firmly planted, your spine tall and straight, and your gaze forward.
Take some time to gather your thoughts and take deep breaths.
Remain here for 15-30 seconds (or longer if you’d like to).

3. Seated Torso Circles (Sufi Grinds)

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

4. Easy Pose Warm-Up (Sukhasana)

Inhale and raise your arms straight overhead with palms facing each other.
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.
Inhale and raise your arms and torso back up, arms overhead.
Exhale and lean your upper body to the left, bringing your left arm to the ground and the right arm overhead.
Inhale and raise your arms and torso back to the center.
Exhale, bringing your left hand to your right knee and your right hand on the ground to take a gentle spinal twist.
Inhale and return to center, raising your arms overhead once more.
Exhale and repeat the spinal twist on the opposite side.
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.
Exhale and bring your forearms to the ground in front of you, relaxing your head and neck forward.
Inhale and return to Easy Pose (Sukhasana)

5. Table Top Pose (Bharmanasana)

Transition: Uncross your legs and rock forward onto your hands and knees.

Begin on your hands and knees with your hands stacked under your shoulders and your knees stacked under your hips, parallel to each other.
Remain in this pose for 30 seconds, awakening and engaging the core and inner thighs; firmly rooting your shoulder blades down away from your ears.

6. Cat-Cow Pose (Chakravakasana)

Beginning in Table Top Pose, 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)
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)
Repeat this movement for 30-60 seconds.

7. Child's Pose (Balasana)

Transition: Remain on your hands and knees.

Press your palms into the mat as if to push the ground away from you and sink your sit bones all the way down and back to rest your heels.
Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 60 seconds.

8. Balancing Table Top Pose (Bharmanasana)

Transition: From Child’s Pose, inhale and raise your sit bones up to come back into Table Top Pose.

Begin in Table Top Pose.
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.
Remain here for 30 seconds.
Exhale and release your arm and leg back to the mat.
Inhale and repeat with the left arm and right leg.

9. Supported Side Plank (Vasisthasana)

Begin in Table Top Pose.
After ensuring that your wrists are properly stacked below your shoulders, extend your right leg, planting your right foot on the mat/floor. Keep your left knee on the floor.
Inhale your right arm up into the air, rolling your chest and upper body to face right.
Take 1-2 deep breaths here, then exhale as you bring your right hand and knee back to the mat in Table Top Pose.
Repeat on the opposite side.

10. Modified Half Gate Pose (Parighasana)

Transition: Release from Supported Side Plank and return to your hands and knees in Table Top Pose.

Beginning in Table Top Pose, inhale your torso straight up as you lift your sit bones up, creating a straight line from your head to your knees.
On the next inhale, extend your arms straight out at shoulder height in a T-shape.
Extend your right leg straight out to the side, planting your right foot.
Take a deep breath or two here, then exhale, release your arms down and bring your right leg back to the center.
On your next inhale, repeat on the other side.

11. Downward-Facing Dog Pose (Adho Mukha Svanasana)

Transition: Return to Table Top Pose.

Beginning in Table Top Pose, tuck your toes, then inhale and lift onto them, taking the tailbone back and up until your arms and legs are fully extended, creating an upside-down V shape with your body.
2. Remain here for 2-3 full breaths.

12. Plank Pose (Phalakasana)

Transition: Lift your feet onto your tiptoes and lower yourself down to Plank Pose.

Remain in Plank Pose for 30-60 seconds, keeping your core engaged and tuning into your breath.

13. Upward-Facing Dog Pose (Urdhva Mukha Svanasana)

Transition: From Plank Pose, lower your leg and belly to the ground.

Plant your palms beside your upper body with your elbows bent, pressing all ten toenails against the ground.
Inhale and straighten your arms, pressing down into the tops of the feet to lift your legs and pelvis away from the ground.
Pinch the shoulder blades toward each other to open the chest, taking a gentle skyward gaze without overdoing the curve in the back of the neck.
Remain here for 30 seconds, breathing deeply and feeling your chest opening.

14. Downward-Facing Dog Pose (Adho Mukha Svanasana)

Beginning in Upward-Facing Dog Pose, tuck your toes and inhale as you lift onto them, taking the tailbone back and up until your arms and legs are fully extended. Your body should create an upside down V shape.
Remain here for 2-3 full breaths.

15. Child's Pose (Balasana)

Transition: Release from Downward-Facing Dog Pose, bringing your knees to the floor.

Beginning on your hands and knees, press your palms into the mat as if to push the ground away from you and sink your sit bones all the way down and back to rest your heels.
Rest your forehead on the mat, relax your arms, close your eyes, and breathe deep. Remain here for 30 seconds.

16. Child's Pose Sphinx Flow

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

PEAK FLOW

1. Downward Dog to Mountain Pose Flow

Starting position: From Child's Pose, inhale up and forward onto your hands and knees.

Come into Table Top Pose, taking a breath here.
On your next inhale, tuck your toes and lift your sit bones up and back, coming into Downward Facing Dog Pose. Breathe here for 30 seconds.
On an exhale, begin walking your feet forward to come into Standing Forward Fold Pose.
Take 2-3 breaths here and alternate bending and straightening your knees.
Inhale and slowly raise your torso up to come into Mountain Pose.

2. Chair Pose (Utkatasana)

Start in Mountain Pose. Make sure you have a firm base of support through your feet.
Bend the knees and slowly lower your tailbone as if you’re about to sit in an invisible chair, leaning the upper body very slightly. Try to make your thighs as parallel to the ground as you can.
Breathe here for 30 seconds, then release back to Mountain Pose.

3. Dangling Pose (Baddha Hasta Uttanasana)

Begin in Mountain Pose (Tadasana).
Take a deep breath, then exhale and bend your knees, folding your upper body forward. Keep the spine long and straight.
Allow your arms to dangle freely, or grab onto your elbows. Feel free to rock gently from side to side.
Remain here for 30-60 seconds.

4. Half Forward Fold Pose (Ardha Uttanasana)

Keeping as much of a bend in the knees as you need, come into a full forward fold with your hands to the ground (or as close as you can get).
Breathe here for a moment and allow gravity to decompress your spine.
As you straighten your legs, lift and lengthen your torso and bring your hands to your shins.
Remain here for 20-30 seconds.

5. Revolved Forward Fold Pose w/ Bent Knee (Parivrtta Uttanasana)

Transition: From Half Forward Fold Pose, exhale and sink into a full forward fold once again.

Keeping your right leg straight, exhale and take a slight bend in your left leg.
Inhale and lengthen your spine, twisting your upper body to the right. Your left hand or fingertips should be on the floor, while your left arm extends straight upward. Rotate your head to shift your gaze up toward your left hand.
Take 1-2 breaths here, then return to the center and repeat on the opposite side.

6. Warrior III Leg Sweep Flow (Virabhadrasana III)

Transition: Release from Revolved Forward Fold Pose, straightening your legs. Lengthen your spine, bringing your hands back to your shins in Half Forward Fold Pose.

Inhale your arms up, extending them either straight ahead of you or straight out to each side. Feel the energy flowing through your arms as you lengthen your side body.
Slowly begin to shift your weight onto your right leg, firming the inner thighs and engaging the core.
Inhale and lift your left leg, extending it straight and pressing through the heel. If you can, try to lift your leg so that it creates a straight line from the crown of your head to the heel of your left leg. Keep the right leg engaged, keeping it straight with a slight bend. (Warrior III)
On your next inhale, bring your hands to your hips and swing your left leg straight forward as you raise your upper body so that the crown of your head points to the ceiling.
Exhale and swing your left leg back as you return to Warrior III.
Repeat this movement for 2-3 breaths.

7. Standing Wind Release Pose (Pavanmuktasana)

Transition: Release from Warrior III Pose, exhaling your torso straight up and planting both feet firmly on the floor (Mountain Pose).

Beginning in Mountain Pose, shift your weight to the left. Inhale and lift your right foot slightly.
Once you feel balanced and stable enough to do so, lift your foot higher and draw the top of your thigh toward your chest. Wrap one or both arms around your knee/shin to hug your leg closer to your chest.
Hold this pose for 30 seconds, then release back to Mountain Pose.

8. High Lunge Pose (Ashta Chandrasana)

Transition: From Mountain Pose, step your right foot forward in a lunge, knee bent roughly 90 degrees. Bring your left knee to the ground.

Inhale and lift your left knee away from the floor, straightening the left leg. Keep your pelvis squarely forward and engage your core, tucking your tailbone forward slightly. Push back through the left thighbone.
Remain here with your arms overhead for 30 seconds.

9. Warrior II Pose (Virabhadrasana II)

Transition: Bring your left heel to the floor, turning your foot outward slightly. The side of your left heel should align with the back of your right heel.

With your right foot forward and your left foot rotated outward a bit, pivot your body to face the left.
Stretch your arms straight out to the side in a T shape and shift your gaze out to your right hand.
Breathe here for 30 seconds.

10. Reverse Warrior Pose (Viparita Virabhadrasana)

Begin in Warrior II Pose, exhale and slide your right arm down your right leg. Bring the left elbow overhead, your left hand reaching up and behind you.
Gently shift your gaze up toward your elbow. Breath here for 30 seconds, then release back to Warrior II Pose.

11. Extended Side Angle Pose (Utthita Parsvakonasana)

Transition: From Warrior II Pose, bring your right hand to the ground on the outside of your right foot.

Inhale your left arm straight up, rolling your chest to the left and broadening the chest.
Remain here for 30 seconds.

12. Goddess Pose (Utkata Konasana)

Transition: Inhale your torso back up into Warrior II Pose.

Begin with your feet roughly 3 ft. apart from each other. Rotate the right foot to face the upper right corner of your mat, and the left foot to face the upper left corner of your mat.
Exhale and bend your knees, sinking into a squat. Try to get the bottom of your thighs parallel to the floor.
Draw the shoulder blades down and bring your arms up into a T shape. Bend your elbows so that your fingers are pointing skyward with your palms facing away from you.
Maintain this pose for 30-45 seconds, breathing deeply.

13. Wide-Legged Lateral Squat (Prasarita Skandasana)

Transition: From Goddess Pose, move your feet so that your toes face straight forward and straighten both legs as if you’re going into Five-Pointed Star Pose.

Start to bend the right knee, keeping the left leg straight. Flex your left foot so that your toes point to the ceiling.
As you bend the right knee, you can either keep the right foot flat on the floor or come onto the ball of your foot. Bend until you bring the bottom of your thigh to the back of your calf muscle.
Breathe here for 2-3 breaths, then release back to Five-Pointed Star Pose.

14. Intense Leg Stretch Pose (Prasarita Padottanasana)

Beginning in a wide-legged stance, exhale and hinge at the hips, coming into a forward fold.
Ground down into the floor with all 4 corners of your feet and bring both hands to the floor (or on blocks).
Inhale and lengthen your spine down toward the floor, being careful not to round the back. Keep your spine and neck nice and straight as much as possible.
Breathe here for 30 seconds.

15. Revolved Wide-Legged Forward Fold Pose (Parivrtta Prasarita Padottanasana)

1. From Intense Leg Stretch Pose, inhale and lift your upper body so that it's parallel to the floor. Extend both arms straight out to the sides in a T-shape.
3. On an exhale, gently twist so that you’re facing to the right. The fingertips of your left hand should graze the floor/mat, while the right arm extends skyward.
4. Spend 30 seconds here, then release from the twist, step or jump your legs back together, and end in Mountain Pose.

Repeat poses 1-15, switching to the opposite side as necessary for asymmetrical poses.

COOL DOWN

1. Downward-Facing Dog Pose (Adho Mukha Svanasana)

Transition: Release from Revolved Wide-Legged Forward Fold, coming down to your hands and knees at the front of your mat.

Tuck your toes, then inhale and lift onto them, taking the tailbone back and up until your arms and legs are fully extended, creating an upside-down V shape with your body.
Remain here for 2-3 full breaths.

2. Pigeon Pose (Kapotasana)

Transition: From Downward Facing Dog, inhale your right leg up, bringing your knee forward.

Exhale the outer side of your right leg down onto the mat. Your right knee should be aligned with your right hip and your pelvis facing squarely forward. Lay the top of your left foot on the mat/floor, and keep your front foot flexed.
Inhale and lengthen your spine, sitting up tall and broadening through the chest.
Breathe here for 2-3 breaths.

3. Sleeping Swan Pose (Kapotasana II)

Begin in Pigeon Pose.
Inhale your arms up, energizing through the fingertips and feeling your sides lengthening.
On the exhale, hinge forward at the hips, folding your upper body over your right leg. Keep the arms straight, bringing the palms to the floor. Relax your neck, bringing your forehead to the floor if you’d like.
Breathe here for 2-3 breaths.

4. Revolved Pigeon Pose (Parivrtta Kapotasana)

Transition: Release your upper body back up into Pigeon Pose.

From Pigeon Pose, bring your palms together in front of your heart, forearms parallel to the floor as you push energy through both hands.
Inhale and lengthen the spine, then exhale and take a gentle spinal twist, bringing the left elbow to the outer side of your right knee.
Take 2-3 breaths here.

Repeat poses 1-4, switching to the opposite side as necessary for asymmetrical poses.

5. Head-to-Knee Pose (Janu Sirsasana)

Transition: Release from Revolved Pigeon Pose and come into a seated position with your legs extended straight.

Bend your left knee, bringing the bottom of your foot toward your right inner thigh, and heel close to the groin.
Sit up tall, lengthening the spine as you inhale.
Exhale and hinge at the hips to fold forward over your right leg. Reach for the sides of your right foot with both hands. Keep the spine and neck straight, your gaze down.
Stay here, breathing deeply for 30 seconds.
Raise your torso back up, extend your left leg back out, and repeat this stretch on the left leg.

6. Revolved Head-to-Knee Pose (Parivrtta Janu Sirsasana)

From Head to Knee Pose, roll the chest open to the left as you inhale your left arm overhead, pointing toward your right foot.
Breathe here for 30 seconds, then release yourself to a seated position.
Switch legs and repeat.

7. Bridge Pose (Setu Bandha Sarvangasana)

Transition: Release from Revolved Head-to-Knee Pose and lower your torso to the ground so that you’re lying supine.

Take a moment to completely relax the spine and bring awareness to your breath.
Engage your back, core, glutes, and quads to lift your body up, keeping your shoulder blades planted. Use your arms for support - you can either have them palm-down beside you, or you can clasp your hands together underneath you.
Hold this position and breathe here for 30, then lower your body back to the mat to release from the pose.

8. One-Legged Bridge Pose (Eka Pada Setu Bandha Sarvangasana)

Transition: Inhale yourself back up into Bridge Pose.

From Bridge Pose, raise your right leg, extending it straight into the air. Push up through the heels, keeping your core strong.
Remain here for 30 seconds, then lower back to the ground for a quick rest before repeating on the opposite side.

9. Happy Baby Pose (Ananda Balasana)

Transition: Relax your body back down to the mat.

On an exhale, bring your knees toward your chest.
Inhale and grab onto the outer sides of your feet, widening your legs slightly and trying to bring your knees to your armpits.
Spend 30-60 seconds here, gently pulling your feet downward with your hands. Try to very gently rock your body from side to side, just like a happy baby!

10. Supine Spinal Twist II Pose (Supta Matsyendrasana II)

Transition: Relax your arms and legs to the floor, remaining supine.

Extend your arms out to each side like you’re making a T shape.
Inhale and lift your right leg, bending at the knee ~90 degrees.
Exhale and bring the inner side of your right knee or foot to the floor on the other side of your left leg, taking a gentle twist in the spine. Shift your gaze to your right fingertips.
Stay here for 30 seconds. Close your eyes and really relax into this posture, allowing gravity to pull your right knee closer to the ground.
On an inhale, roll your right hip back down to the ground, then exhale and release your leg back to the floor.
Repeat on your left side.

11. Corpse Pose (Savasana)

Transition: Release from Supine Spinal Twist II Pose for a relaxing Savasana!

Begin by lying supine on the floor or mat.
Inhale and widen your legs, bringing your feet to the sides of your mat (or a bit further than hip-width apart). Rotate the feet outward so that the toes point away from each other.
Lift your pelvis slightly to tuck your tailbone, then release back to the floor and soften the lower back without flattening your back. Lengthen the base of your skull away from the back of your neck.
Extend your arms straight up toward the ceiling and broaden your back by rocking your upper back from side to side slightly and pulling the shoulder blades away from each other. Then, relax your arms back down to the floor next to you, palms up and fingers relaxed.
Focus on relaxing your face and neck muscles. Close your eyes, completely relax them deeper into your skull, then rotate them down as if to gaze directly at your heart.
Stay here for as long as you’d like, letting your mind enter a meditative state while you progressively relax your muscles.
When you’re ready to exit the pose, exhale and roll onto one side. Take a breath or two here, then exhale and slowly press your palms to the floor and lift your upper body to come to a seated position.