Yoga Day 25 – Habit Nest

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    Yoga Day 25

    WARM-UP

    1. Volcano Pose (Hastasana)

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

    1. Inhale and sweep your arms up over your head, either joining your palms together or keeping them parallel to each other.
    2. 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.

    1. 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.
    2. As you inhale, shift your weight to the right, bending your right knee ~90-degrees, stacking your right knee over your right ankle.
    3. Remain here for 30 seconds.
    4. 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.

    1. 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
    2. Exhale and slowly lower your left knee, shin, and top of your foot to the floor. 
    3. 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.
    4. 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.

    1. 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.
    2. 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.

    1. Plant your palms beside your upper body with your elbows bent, pressing all ten toenails against the ground.
    2. Inhale and straighten your arms, pressing down into the tops of the feet to lift your legs and pelvis away from the ground.
    3. 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.
    4. 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.

    1. 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)
    2. 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)
    3. 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.

    1. 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.
    2. 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.

    1. Begin on your hands and knees with your shoulders stacked above your wrists and your legs hip-width apart. (Table Top Pose)
    2. 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)
    3. Inhale and come back onto your hands and knees.
    4. Repeat this cycle for 30-60 seconds, ending in Table Top Pose.

     

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

    1. Start on your hands and knees in Table Top Pose.
    2. 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.
    3. 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.
    4. Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30 seconds.
    5. Return your hands back to the center, then repeat on the other side.

    10. Table Top Pose (Bharmanasana)

    1. 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.
    2. 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)

    1. Come onto your hands and knees in Table Top Pose.
    2. Slowly rotate your hands until your wrists face forward and your fingers point toward you.
    3. 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.

    1. Starting from Staff Pose (Dandasana), lean back slightly, supporting yourself by planting your hands on the ground slightly behind you on each side.
    2. 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).
    3. Exhale and engage your feet, toes pointing straight up.
    4. 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)

    1. Starting from Staff Pose (Dandasana), lean back slightly, supporting yourself by planting your hands on the ground slightly behind you on each side.
    2. 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).
    3. 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.
    4. 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.
    5. Hold this pose for 30-60 seconds, breathing deeply.

     

    14. Revolved Seated Straddle Pose (Parivrtta Upavistha Konasana)

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

     

    15. Rowing the Boat Flow (Nauka Sanchalanasana)

    1. Begin in Staff Pose.
    2. Inhale, leaning the torso back. Pretend you’re holding invisible rowboat oars, bringing your hands up near your chest.
    3. 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.
    4. Inhale once again, lifting your upper body and rowing the hands toward the chest, then return to a forward fold on the exhale.
    5. Repeat the flow slowly for 30-60 seconds.

     

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

    1. 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.
    2. 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.
    3. 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.
    4. 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.
    5. Repeat this movement for 30-60 seconds, alternating feet.
     

    PEAK FLOW

    1. Tree Pose (Vrksasana)

    Transition: Release from Easy Boat Pose and slowly work your way up to a standing position.

    1. Begin in Mountain Pose (Tadasana).
    2. Bring your palms together in front of your chest. Begin slowly shifting your weight onto your right leg.
    3. Once you’re stable and balanced, inhale the left leg up, bending the knee and opening the front of the pelvis. Depending on your comfort level, you can bring the bottom of your left foot to your right ankle, calf, lower thigh, or groin area.
    4. Stay here for 30 seconds, maintaining your balance and keeping your core engaged. If you feel comfortable, you can raise your arms overhead and/or close your eyes.

    2. Tree Pose w/ Side Bend (Vrksasana)

    1. From Tree Pose, take a gentle side bend to the right.
    2. Breathe here for 30 seconds as you try to maintain balance.

    3. Chair Pose (Utkatasana)

    Transition: Release from Tree Pose back to Mountain Pose.

    1. Make sure you have a firm base of support through your feet.
    2. 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.
    3. Breathe here for 30 seconds.

     

    4. Revolved Chair Pose (Parivrtta Utkatasana)

    1. Begin in Chair Pose.
    2. 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 and hold this pose for 30 seconds.
    3. On an inhale, release from the twist to come back to regular Chair Pose.

     

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

     

    5. Downward Dog to Upward Dog Pose Flow

    Transition: Release from Revolved Chair Pose and bring your palms to the floor.

    1. Begin by coming into Downward-Facing Dog Pose by pressing the floor away with your palms, stepping your feet back behind you, and lifting your sit bones up and back.
    2. Inhale yourself forward into Plank Pose.
    3. Exhale and lower yourself to the ground slowly, then inhale and press your upper body straight upward into Upward-Facing Dog Pose.

     

    6. Three-Legged Downward-Facing Dog Pose (Tri Pada Adho Mukha Svanasana)

    Transition: From Upward-Facing Dog Pose, tuck your toes and inhale your sit bones up and back to enter Downward-Facing Dog Pose once more.

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

    7. Bound Warrior to Humble Warrior Pose Flow (Virabhadrasana)

    Transition: From Three-Legged Downward-Facing Dog Pose, bring your right foot forward.

    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.
    5. Clasp your hands together behind your back and extend them backward, broadening your chest. (Bound Warrior)
    6. Take 1-2 deep breaths here, then exhale and hinge your torso forward as you raise your clasped hands skyward. (Humble Warrior Pose)
    7. Inhale yourself back up into Bound Warrior Pose.
    8. Flow between these movements for 30 seconds.

    8. Crescent Low Lunge to Half Split Pose Flow

    Transition: Ending in Bound Warrior Pose, release your left knee to the floor, untuck your toes, and lunge slightly further forward.

    1. Beginning in a low lunge, inhale your arms up, bringing your palms together overhead. (Crescent Low Lunge)
    2. Exhale and sweep your arms backward as you bend your left knee to a 90-degree angle. Lift the front of your right foot so that your right heel is the only part of your foot still touching the mat as you straighten your right leg. (Half Split Pose)
    3. Inhale forward again, coming back into Crescent Low Lunge.
    4. Alternate between these poses, flowing with your breath for 30 seconds.

     

    Repeat poses 5-8, switching to the opposite side as necessary for asymmetrical poses.

     

    9. Crow Pose w/ Toe Taps (Bakasana)

    Transition: Plant your palms and step your back foot forward, coming into a Standing Forward Fold Pose.

    1. ​​Bend your elbows slightly, lean forward, and try to place your knees on the backs of your arms near your armpits.
    2. Slowly lean forward enough that you can bring your feet off the ground.
    3. Tap the toes of your right foot on the ground, then lift your foot again. Repeat this movement for 30 seconds on the right, then repeat on the left.

    10. Staff Pose (Dandasana)

    Transition: From Crow Pose, swing your legs forward between your arms, coming into a seated position.

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

     

    11. Seated Forward Fold Pose (Paschimottanasana)

    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.

    12. Wind Release Pose (Pavanmuktasana)

    Transition: Release from Seated Forward Fold Pose, then lie back on the floor.

    1. Begin lying supine on the ground with your feet together and arms relaxed beside you.
    2. 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.
    3. Breathe deeply here for 60 seconds. With each exhalation, hug your knees a bit tighter and closer to your chest, then relax your grip slightly with each inhale.

     

     

    COOL DOWN

    1. Rolling Happy Baby Variation Flow (Ananda Balasana)

    Transition: From Wind Release Pose, bring your knees apart a bit wider than hip width and move your hands to your knees.

    1. From this variation of Happy Baby Pose, roll from side to side. When you roll to the side, bring your legs together. When you roll back to the center, bring your knees apart again.
    2. Continue this flow for 60 seconds.

    2. Bound Reclined Easy Pose (Supta Baddha Sukhasana)

    Transition: Return to center, hands still on your knees, knees still wide apart.

    1. Keeping your knees apart, cross your ankles just as you would if you were to sit in Easy Pose.
    2. Grab onto your feet, close your eyes, and breathe deeply here for 30-60 seconds.

    3. Half Plow Pose (Ardha Halasana)

    Transition: Release your legs, relaxing them straight out in front of you.

    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.

    4. Supine Spinal Twist Pose (Supta Matsyendrasana I)

    Transition: Release your legs back to the mat straight in front of you.

    1. Start out lying supine on your mat.
    2. Extend your arms out to each side of you like you’re making a T shape.
    3. Inhale and lift your legs, bending at the knees 90 degrees and keeping them together.
    4. Exhale and bring your knees to the ground on your right side. Shift your gaze to your left fingertips.
    5. Stay here for 30 seconds. Close your eyes and really relax into this posture.
    6. Inhale and raise your knees back up, bringing them back to the center with your hips grounded. Exhale and release your legs back to the floor
    7. Repeat on your left side.
     

    5. Seated Forward Fold Pose (Paschimottanasana)

    Transition: From Supine Spinal Twist, release your legs to the ground straight in front of you and push your torso up to come into a seated position.

    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.

    6. Half Happy Baby Pose (Ardha Ananda Balasana)

    Transition: From Seated Forward Fold, keep your legs straight and lower your torso to lie supine.

    1. Inhale your right leg up, engaging the feet and pushing out through the heel.
    2. Bend your knee ~90 degrees and grab your right foot with both hands.
    3. Breathe here for 30 seconds. With each exhale, try to pull your foot closer. Your right knee should be angled wide enough for the front of your right thigh to come down to the outside of your torso (not on top of your torso).
    4. Repeat on the other side.
     

    7. Sitting Swan Pose

    Transition: Release from Half Happy Baby Pose and push yourself back up into a seated position.

    1. Start in a seated position with your legs straight in front of you.
    2. Place your hands on the floor behind you and lean your torso back, shifting your upper body weight to your palms.
    3. Bring your right ankle to your left thigh, just above the left knee.
    4. Take a deep breath, then exhale as you bend your left knee and walk your left foot closer to your torso. Move it around until you find a satisfying stretch.
    5. Your muscles might resist at first, but hold the pose and stay still for 30 seconds.
    6. Repeat on the other side.
     

    8. Half Cow Face Pose (Ardha Gomukhasana)

    Transition: Release from Half Happy Baby Pose and push yourself back up into a seated position.

    1. Start in a seated position with your legs straight in front of you.
    2. Place your hands on the floor behind you and lean your torso back, shifting your upper body weight to your palms.
    3. Bring your right ankle to your left thigh, just above the left knee.
    4. Take a deep breath, then exhale as you bend your left knee and walk your left foot closer to your torso. Move it around until you find a satisfying stretch.
    5. Your muscles might resist at first, but hold the pose and stay still for 30 seconds.
    6. Repeat on the other side.
     

    9. Half Cow Face Pose w/ Forward Fold (Ardha Gomukhasana)

    Transition: From Sitting Swan Pose, sit up and release your legs straight in front of you.

    1. Bring the outer edge of your right foot to the ground on the outside of your left thigh.
    2. With your right foot stacked on your left thigh, bring your inner thighs together. Try to bring the back of your right heel as close to your left outer thigh.
    3. Inhale and sit tall, lengthening your spine. On the exhale, hinge forward at the hips and bring the tips of your fingers to the floor beside you.
    4. Breathe deeply here for 30 seconds. With each exhale, try to walk your fingers forward a bit to deepen the stretch.
    5. Repeat on the other side.

     

    10. Full-Body Stretch Pose (Supta Utthita Tadasana)

    Transition: Release your arms and legs to the floor, completely relaxing your body.

    1. Begin by lying supine on the floor with your legs straight in front of you. Engage your feet, pushing your heels away from you. Lengthen the back of the neck.
    2. Inhale and sweep your arms overhead, keeping them flat on the floor with palms facing upward. Extend them fully, feeling an energizing stretch all the way from your fingertips to your heels.
    3. Remain here and breathe deeply for 30 seconds.

    11. Corpse Pose (Savasana)

    Transition: Release your arms and legs, settling in for Savasana.

    1. Begin by lying supine on the floor or mat.
    2. 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.
    3. 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.
    4. 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.
    5. 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.
    6. Stay here for as long as you’d like, letting your mind enter a meditative state while you progressively relax your muscles.
    7. 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.

     

    Namaste!

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