Yoga Day 14

WARM-UP

1. Volcano Pose (Hastasana)

Starting position: Begin standing tall in Mountain Pose (Tadasana).

Inhale and sweep your arms up over your head, either joining your palms together or keeping them parallel to each other.
Shift your gaze up to the ceiling and breathe here for 60 seconds.

2. Side Lunge Pose

Transition: Bring your arms back down to Mountain Pose and flow into Side Lunges.

Beginning in Mountain Pose, bring your feet parallel and shoulder-width apart. Keep your spine straight and shift your weight slightly back onto your heels. Bring your arms up to shoulder level in a T shape.
As you inhale, shift your weight to the right, bending your right knee ~90-degrees, stacking your right knee over your right ankle.
Remain here for 30 seconds.
Exhale, return to starting position, and repeat on the left side.

3. Low Lunge w/ Hands to Knee (Anjaneyasana)

Transition: Release back to Mountain Pose, then step your right foot forward to come into Low Lunge Pose.

Inhale and engage your core, tucking your tailbone slightly forward and pulling your belly button up and in, as you lift your torso away from your right thigh. Place your hands on top
Exhale and slowly lower your left knee, shin, and top of your foot to the floor.
Breathe here, making sure your hips and pelvis are squared forward and even, for 30 seconds. Push your left thighbone backward, sinking into a deep lunge.
Return to Mountain Pose, then repeat on the left leg.

4. Plank to Downward Dog Pose Flow

Transition: Bring your hands to the mat and step or jump your legs back to come into Plank Pose.

Beginning in Plank Pose, tuck your toes, exhale your sit bones up and back, and push the floor away to come into Downward Facing Dog Pose.
Take a breath here before moving on to the next pose.

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

Transition: Flow through Downward Facing Dog to Upward-Facing Dog Pose.

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 60 seconds, breathing deeply and feeling your chest opening.

6. Cat-Cow Pose (Chakravakasana)

Transition: Come into Table Top Pose for a few quick rounds of Cat-Cow.

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. Table Top Hip Circles (Bharmanasana)

Transition: From Cat-Cow Pose (Chakravakasana), remain on your hands and knees and bring your spine to a neutral position.

Start on your hands and knees. Inhale and rock forward on your hands a bit, shifting forward on your knees and raising your lower legs off the ground a bit.
Rotate your hips in a clockwise circular motion for 30-45 seconds, then counterclockwise.

8. Thread the Needle Pose Flow (Urdhva Mukha Pasasana)

Transition: Remain on your hands and knees to flow through Thread the Needle Pose.

Begin on your hands and knees with your shoulders stacked above your wrists and your legs hip-width apart. (Table Top Pose)
Take a deep breath, and on your exhale, sink your sit bones back to your heels as you push the floor away from you through your palms. Widen the legs slightly and bring your forehead to the floor. (Child’s Pose)
Inhale and come back onto your hands and knees.
Repeat this cycle for 30-60 seconds, ending in Table Top Pose.

9. Child's Pose w/ Arms to One Side (Balasana)

Start on your hands and knees in Table Top Pose.
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.
Slowly walk your hands to the right side of your mat, keeping them parallel to each other and taking a gentle side bend through the left side.
Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30 seconds.
Return your hands back to the center, then repeat on the other side.

10. Table Top Pose (Bharmanasana)

Table Top Pose is super simple: just get 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.

11. Table Top Pose Wrist Stretch (Bharmanasana)

Come onto your hands and knees in Table Top Pose.
Slowly rotate your hands until your wrists face forward and your fingers point toward you.
Remain here for 30 seconds.

12. Seated Straddle Pose w/ Windshield Wiper Feet (Upavistha Konasana)

Transition: Lean back, swinging your legs around into Staff Pose, then flow into Seated Straddle Pose.

Starting from Staff Pose (Dandasana), lean back slightly, supporting yourself by planting your hands on the ground slightly behind you on each side.
Inhale and push your thigh bones into the ground and open your legs roughly 90 degrees (or whatever amount feels the most beneficial for you).
Exhale and engage your feet, toes pointing straight up.
Hold this pose for 30-60 seconds, breathing deeply and rotating your feet back and forth like little windshield wipers.

13. Upward-Facing Seated Straddle w/ Toe Grab (Urdhva Mukha Upavistha Konasana)

Starting from Staff Pose (Dandasana), lean back slightly, supporting yourself by planting your hands on the ground slightly behind you on each side.
Inhale and push your thigh bones into the ground and open your legs roughly 90 degrees (or whatever amount feels the most beneficial for you).
Exhale and engage your feet, toes pointing straight up, hingeing forward at the hips just far enough to grab your big toe with your thumb, index, and middle fingers.
Inhale and shift your weight slightly back, broaden the chest, and tilt your head back to gaze at the ceiling - or however far you can without straining the neck.
Hold this pose for 30-60 seconds, breathing deeply.

14. Revolved Seated Straddle Pose (Parivrtta Upavistha Konasana)

From Seated Straddle Pose, extend your arms to the sides at shoulder level.
Inhale and take a spinal twist, reaching your right arm toward your left ankle, and hold for 30 seconds, taking deep breaths.
Exhale and return to center, then repeat on the other side.

15. Rowing the Boat Flow (Nauka Sanchalanasana)

Begin in Staff Pose.
Inhale, leaning the torso back. Pretend you’re holding invisible rowboat oars, bringing your hands up near your chest.
As you exhale, row your hands forward as you bring the upper body into a forward fold. If possible, try to grab the outer sides of your feet.
Inhale once again, lifting your upper body and rowing the hands toward the chest, then return to a forward fold on the exhale.
Repeat the flow slowly for 30-60 seconds.

16. Easy Boat Pose w/ Toe Taps (Navasana)

Bend your legs at the knee to bring them close to your chest. Place your hands behind your knees for support. Leaning back slightly as you engage your core, come to balance on your sit bones.
Once you’re balanced, bring the tops of the thighs a little further from the belly and lift the lower legs so that they’re parallel to the ground.
When you’re feeling stable enough to do so, let go of the backs of your legs, bringing the arms parallel to the floor with palms facing inward toward each other.
In a slow and controlled manner, tap the toes of your right foot to the ground, raising your right leg back up, then do the same with your left leg.
Repeat this movement for 30-60 seconds, alternating feet.

PEAK FLOW

1. Wind Release to Mountain Pose Flow

Starting position: Relax your arms and legs back to the floor for a breath or two.

Inhale, then exhale and bring the knees in toward the chest, thighs pressing against your abdomen. Wrap your arms around your knees, hugging them close and clasping your hands or grabbing your elbows. Bring your forehead forward to meet your knees.
As you exhale, rock your body back and forth until you can roll forward enough to plant your feet underneath you.
Inhale and rise to a standing position. Stand with your feet parallel a few inches apart (or, if you need to widen your stance for better support and stability, hip-width apart).
Lifting one foot at a time, spread the toes and ball of the foot, then return them strong and flat to the floor with your weight evenly distributed.
Lift your sternum up, creating a strong, open upper chest without drawing the lower ribs forward.
Draw your shoulder blades slightly inward toward each other, and down away from your neck and ears. Stack and center the crown of your head over your pelvis with your bottom jaw parallel to the floor.

2. Mountain Pose Tiptoes Flow (Tadasana)

Begin in Mountain Pose.
Inhale deeply and sweep your arms up in the air as you rise up onto your tiptoes.
On the exhale, sweep your arms back down to your sides and plant your feet firmly back on the floor.
Repeat this movement as you breathe for 2-3 breath cycles.

3. Chair Pose (Utakatasana)

Transition: From Mountain Pose (Tadasana), inhale and stretch your arms upward to join your palms together above your head.

Start in Mountain Pose (Tadasana) 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.

4. Standing Roll-Up Flow

Transition: Fold forward from Chair Pose and come back to standing through a Standing Roll-Up Flow.

From Standing Forward Fold with both knees bent, inhale and slowly raise your torso as you straighten your knees. Allow your arms to dangle, rounding your spine.
Once your legs are straight, continue slowly rolling your spine up until your spine is straight and your arms are relaxed by your sides in Mountain Pose (Tadasana).

5. Chair to Revolved Chair Pose Flow (Utkatasana)

Start in Mountain Pose (Tadasana). 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.
Bring your hands to a prayer position in front of your chest. On your next inhale, take a twist in the spine to hook your left elbow on the outer side of your right knee. Shift your gaze up toward the ceiling.
On your next inhale, release from the twist to come back to regular Chair Pose.
Repeat this movement for 30 seconds, alternating sides.

6. Warrior I Pose w/ Cactus Arms Flow (Virabhadrasana I)

Transition: Release from Chair Pose and step your left foot back, pointing the toes slightly outward. Keep your feet hip-width apart and your pelvis square with the front of the mat.

Bend your right knee until your thigh is parallel to the ground. Keep the left thigh bone pushed back while tucking the tailbone forward a bit, engaging your core.
Extend your arms straight out to each side in a T shape with your palms facing the floor. Bend your elbows and bring your forearms parallel to each other, fingertips pointing forward. Then, roll your arms so that your fingertips point toward the ceiling and your palms face forward.
On your next exhale, straighten your right leg and cross your arms in front of your chest - right hand to just under the left shoulder, left hand to just under the right shoulder, elbows pointing toward the ground.
Inhale and return to Warrior I w/ Cactus Arms, then repeat 2-3 times.

7. Reverse Warrior Pose (Viparita Virabhadrasana)

Transition: With your right foot forward and your left foot rotated outward a bit, pivot your body toward the left side of your mat.

Stretch your arms straight out to the side in a T shape and shift your gaze out to your right hand.
Turn your left palm up toward the ceiling, then as you exhale, lower your left arm and slowly slide it down the back of your left leg
Remain here for 1-2 breaths.

8. Triangle Pose (Trikonasana)

Transition: Exhale and release from Reverse Warrior Pose by raising your torso back up and straightening your right leg.

Beginning in a wide-legged stance, angle your left foot toward the left side of your mat while keeping the right toes pointed forward. Roll your right thigh outward so that your knee aligns with your first two toes.
As you lengthen both sides of the waist, bring your arms up and out to both sides so that they are parallel to the floor.
Inhale and extend your reach to the right, bringing your upper body over the right leg. Shift your hips back slightly.
Exhale your right arm down, bringing the right hand to either your ankle, a block, or the floor. Rotate the front of your ribcage toward the ceiling, reaching your left arm straight up.
Lengthen through the sides of the neck, keeping the neck aligned neutrally with the spine. Shift the gaze straight ahead or up toward your left hand.
Remain here for 30 seconds.

Repeat poses 1-8, switching to the opposite side as necessary for asymmetrical poses.

9. Warrior II to Five-Pointed Star Flow

Transition: Release from Triangle Pose by pressing your feet firmly into the floor and leading your torso back up with your left hand.

Come into Warrior II Pose by bending your left knee and angling your body toward the left side of your mat. Take a breath or two here.
Inhale and straighten your left leg as you swing your arms up into a V-shape. (Five-Pointed Star Pose)
Exhale, bringing the arms shoulder height and parallel to the floor. Come into Warrior II Pose again, this time with the right knee bent. Take a breath or two.
Inhale, straighten your right leg, and bring your arms back up into a V-shape for Five-Pointed Star Pose once again.
Take another breath or two here before moving on.

10. Intense Leg Stretch Pose (Prasarita Padottanasana)

Transition: Remain in Five-Pointed Star Pose.

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 60 seconds, sinking deeper into the stretch with each exhale.

11. Wide-Legged Forward Fold w/ Ankle Grab (Prasarita Padottanasana)

Transition: Remain in Intense Leg Stretch Pose.

Beginning in a wide-legged stance, inhale and slowly walk your hands to the right to grab your right ankle (or as close to your right ankle as you comfortably can).
Remain here for 30 seconds, then exhale and walk your hands back to the center.
On your next inhale, repeat on the left side.

12. Mountain Pose Namaste (Tadasana)

Transition: Release from Wide-Legged Forward Fold Pose by slowly inhaling your torso back up. Step or jump your legs back together.

Begin with your feet parallel a few inches apart (or, if you need to widen your stance for better support and stability, hip-width apart).
Lifting one foot at a time, spread the toes and ball of the foot, then return them strong and flat to the floor with your weight evenly distributed.
Lift your sternum up, creating a strong, open upper chest without drawing the lower ribs forward.
Draw your shoulder blades slightly inward toward each other, and down away from your neck and ears. Stack and center the crown of your head over your pelvis with your bottom jaw parallel to the floor.
Breathe here for 30 seconds before moving on to the next pose.

13. Extended Mountain Pose Backbend (Tadasana)

In Mountain Pose, raise your arms above your head with your palms together or parallel to each other.
Inhale, your chest broadening upwards as you slowly lean your arms backward. Stay steadily grounded, and don’t overexaggerate the backbend — keep it subtle and sweet. Let your neck relax comfortably back.
Breathe here for 30 seconds.

14. Volcano Pose Swan Dive Flow

Transition: Inhale back to Mountain Pose, keeping your arms straight up in the air with the palms together or facing each other with arms parallel.

Take a deep inhale with your arms raised, inhaling through the nose.
As you exhale, hinge forward at the hips for a forward fold and sweep your arms out and downward in a swan dive motion. This brings you to Standing Forward Fold Pose.
Take another deep breath or two here before moving on.

15. Vinyasa II

Transition: From Standing Forward Fold Pose, bring your palms to the floor and step or jump your legs back to come into Plank Pose.

Beginning in Plank Pose, exhale and lower yourself to the ground through the Four-Limbed Staff Pose, keeping your elbows stacked above your wrists.
Inhale and extend your arms, pushing down into the floor through the tops of your feet and toes as you lift your torso into Upward-Facing Dog Pose.
Exhale and tuck your toes, lifting your pelvis up and back, pushing yourself up into Downward Facing Dog Pose.

16. Thunderbolt to Child's Pose Flow

Transition: From Downward-Facing Dog Pose, exhale and bring your knees to the floor as you sink your sit bones back, coming to a seated position in Thunderbolt Pose.

Breathe in Thunderbolt Pose for a moment to center yourself, then inhale your pelvis up and forward as you raise your arms into the air for Kneeling Pose. You can either join your palms or keep your arms parallel with palms facing each other.
Exhale and bring your palms to the floor, stacking your shoulders above your wrists in Table Top Pose, but round your back for a quick Cat Pose stretch.
Inhale and arch your back, pushing the tailbone up and out for a Cow Pose stretch.
Exhale and sink your sit bones back onto your heels, pushing the floor away with your palms and resting your forehead on the floor for Child’s Pose.
Repeat this movement 1-2 times.

COOL DOWN

1. Thread the Needle Pose (Urdhva Mukha Pasasana)

Transition: From Child's Pose, inhale yourself up onto your hands and knees in Table Top Pose.

Take a deep breath as you lift your left palm. Exhale and thread your left arm underneath you and past your right arm, bending the right arm so you can fully extend the left arm and lay it flat on the floor.
Remain here for 30 seconds, resting your left ear to the floor and progressively relaxing deeper into the pose.
Inhale and return to your hands and knees, then repeat with the right arm threaded under you.

2. Striking Cobra Flow

Transition: From Thread the Needle Pose, release and relax your sit bones back to come into Child’s Pose.

Take a moment to center yourself in Child's Pose.
On your next inhale, raise your upper body and walk your upper body forward slightly as you extend your legs behind. Exhale, allowing the front of your pelvis to become grounded.
Inhale and extend your arms and shift your gaze slightly up so that the curve in the back of your neck is a continuation of the curve created by your spine.
Breathe deeply here for 3-4 full breath cycles.

3. Easy Half Bow Pose (Eka Pada Dhanurasana)

Transition: From Striking Cobra Pose, fully release your body to the floor with your arms extended flat on the floor in front of you and rest your forehead for a moment.

Begin by lying prone on the floor with your arms outstretched forward.
Inhale and bend your right knee to kick your foot toward your buttocks, grabbing onto it with your right hand. Keep your right thigh, hips, and the front of your right shoulder grounded.
Remain here for 30 seconds, pressing the top of your foot into your hand just enough to keep your right arm fully extended.
On an exhale, release your foot and arm back to the starting position, then repeat on the other side.

4. Half Wind Release Pose (Ardha Pavanmuktasana)

Transition: Lower yourself back down to the ground, then roll over onto your back in the center of your mat.

Start out lying supine on your mat with your legs hip-width apart. Engage your feet, pushing your heels away from you.
Inhale and raise your right leg, bending the knee and bringing the thigh toward your chest. Support your leg by grabbing behind the knee or on the shin and hug your leg tighter.
Breathe here for 30 seconds, then release to the starting position and repeat with the left leg.

5. Happy Baby Pose (Ananda Balasana)

Transition: From Half Wind Release Pose, relax everything back down to the floor/mat, remaining on your back.

On an exhale, bring your legs back up 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!

6. Revolved Abdomen Twist Pose (Jathara Parivartanasana)

Transition: From Happy Baby Pose, release your arms and legs down to the mat and bring them together.

Inhale and sweep the arms along the floor, bringing them to a T-shape with your palms facing skyward.
With your legs together and toes pointed, exhale and take a gentle twist to bring them both to the right, left leg stacked on top of the right. You can choose to keep them extended straight, or bend the knees so that your legs are parallel to your right arm.
If it’s comfortable to do so, shift your gaze toward your left hand.
Remain here and breathe deeply for 30 seconds, then inhale and return to the center.
Repeat with your legs pointed toward the left.

7. Staff Pose (Dandasana)

Transition: From Revolved Abdomen Twist, release your legs back to the center, then slowly push yourself up to a seated position.

Begin seated with your sit bones grounded and your spine straight and tall.
Stretch your legs straight out in front of you, toes pointing up toward the ceiling.
Close your eyes and breathe deeply here for 30 seconds.

8. Bharadvaja's Twist (Bharadvajasana)

Transition: From Staff Pose, shift your weight to the right, bringing your right palm to the floor next to you for support. Bend your knees and bring the right foot to the groin and the left foot to the outer side of your left hip.

Inhale deep, mindfully opening and broadening the chest. Root the shoulder blades down away from the ears.
Bring your left hand behind you and grasp the right elbow (or reach as close to it as you can).
Gaze out over your right shoulder, taking deep breaths. Remain here for 30 seconds, then exhale and release the twist.
Repeat on the opposite side.

9. Easy Boat Pose (Sahaja Navasana)

Transition: From Bharadvaja’s Twist, release back into Staff Pose with your legs straight in front of you.

Bend your legs at the knees, resting the feet flat on the floor/mat close to your body. Raise your arms straight in front of you, parallel to the floor with palms facing inward toward each other.
Now, engage your core and lean back slightly as you inhale.
Hold the position for 30-60 seconds, then exhale and return to the starting position.

10. Upward Plank Pose (Purvottanasana)

Transition: Release back into Staff Pose with your spine tall, sit bones grounded, and legs extended in front of you.

Place your hands on the mat next to your hips, fingers pointing straight ahead. Bring your big toes together, but rotate the heels outward a bit to create space there. Rotate your inner thighs down toward the mat slightly.
Inhale and knit your shoulder blades in toward each other, lifting and broadening your chest.
Exhale, point your toes forward, then reach forward and down with the bottoms of your toes. Plant your feet and toes firmly, keeping your big toes rotated in toward each other.
Press down into your feet and toes, lifting your knees and pelvis. Relax your head back, but not so far that it disrupts breathing.
Remain here, breathing deeply for 30-60 seconds.

11. Corpse Pose (Savasana)

Transition: Release from Upward Plank Pose into a supine position on your floor/mat.

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.