Yoga Day 30

WARM-UP

1. Bound Angle Pose (Baddha Konasana)

Starting position: Begin in a seated position with your legs straight in front of you.

Bend your legs at the knee, bringing the soles of your feet together in front of you.
Inhale and grab onto your feet with both hands. If possible, gently try to pull your heels in a bit closer toward the groin. Your arms and shoulders should remain relaxed, but your spine should be long and straight.
On the exhale, slowly allow gravity to pull your legs apart and open until both legs have relaxed all the way to the ground. Keep breathing and with every exhale try to lower the knees a little further. Just don’t try to force the stretch beyond what feels right!
When you’re ready to release, let go of your feet and stretch one leg at a time out straight in front of you and return to starting position.
Remain here for 60 seconds, breathing deeply.

2. Cradle Pose (Hindolasana)

Raise your right leg, bringing the knee up to your chest and keeping your right foot flexed. You can keep your left leg bent or extend it straight.
Bring your right knee to rest in the crook of your right elbow, rotate the shin to run parallel to your chest, and rest the bottom of your foot in the crook of your left elbow.
Remain here for 30 seconds, release your right leg back to the mat, then repeat with the left leg.

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

Transition: Release from Cradle Pose and extend your legs 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, then repeat on the other side.

4. 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 repeat on the other side.

5. Crocodile Pose (Makarasana)

Transition: Release from Revolved Head-to-Knee Pose and bring your body to the mat in a prone position.

Bring your body down to the floor completely, crossing your arms on the mat in front of you and bringing your forehead to rest on your forearms.
Take a breath or two here to gather your thoughts, completely relaxing your body.

6. Locust Pose (Salabhasana)

Begin in a prone (on your belly) position with your arms extending behind you, palms on the ground.
Place the tops of your toes flat against the floor, pressing down with all 10 toenails.
Press lightly on the floor with your hands, activate your core, and lift your thighs, lower legs, and torso away from the ground. Knit your shoulder blades together and the chest broad.
Breathe here for 30-60 seconds, then slowly release back down to the floor.

7. Dolphin Pose (Catur Svanasana)

Transition: Release from Locust Pose, relaxing your body down to the floor.

Bring your forearms to the floor in front of you and either clasp your hands together or place your palms on the floor for support.
Inhale, tuck your toes and lift your sit bones up and back just as you would for Downward-Facing Dog Pose.
Breathe here for 60 seconds.

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

Transition: From Dolphin Pose, plant your palms and push the floor away as you lift your forearms and elbows away from the floor to come into Downward-Facing Dog Pose.

Beginning in Downward-Facing Dog Pose, inhale and lift your right leg, extending it up and out.
Take a full breath here.

9. Lizard Pose (Utthan Pristhasana)

Transition: From Three-Legged Downward-Facing Dog Pose, exhale your right leg forward to the outside of your right arm.

Stack your right knee above the ankle. Adjust your foot ever so slightly to point outward at a ~45-degree angle. Keep your left leg straight, toes tucked, and left thighbone pushing away from the floor.
Take a deep breath, then exhale and bring your forearms to the floor. Keep your neck neutral, and your spine long and straight.
Breathe here for 30 seconds.

10. Triangle Pose w/ Bent Knee (Trikonasana)

Transition: From Lizard Pose, inhale your torso up and push the ground away with your right foot as you extend your right leg. Come up into a standing position 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.
Now, bend your right knee to create a ~90-degree angle, keeping your knee stacked above your ankle.
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.
Release by pressing your feet firmly into the floor, leading your torso back up with your left hand.

Repeat poses 8-10, switching to the opposite side as necessary for asymmetrical poses.

11. Standing Forward Fold Pose (Uttanasana)

Transition: Release from Triangle Pose by straightening both legs and relaxing your hands to your sides. Step or jump your feet together hip-distance apart for Mountain Pose.

Beginning in Mountain Pose, exhale and take a very slight bend in the knee, folding your upper body forward and bringing the hands to the ankles, feet, or ground (or as close as you can comfortably reach!).
Take a deep inhale into your chest, lengthening the spine.
On the exhale, try to take that slight bend in the knee a bit straighter, making sure not to hyper-extend or lock your knees.
Take another inhale, and as you exhale, feel your spine lengthening further down toward the ground. Lengthen and stretch the neck, keeping your shoulders pulled away from your ears.
Remain here for 30 seconds.

12. Dangling Pose (Baddha Uttanasana)

While in Standing Forward Fold Pose, allow your arms to dangle freely, or grab onto your elbows. Feel free to rock gently from side to side.
Remain here for 30 seconds.

13. Chair Pose (Utkatasana)

Transition: Release from Dangling Pose by raising your torso back up and straightening both legs to come into Mountain Pose.

Beginning 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.

14. Standing Backbend Pose (Anuvittasana)

Transition: Release from Chair Pose, straightening your legs and relaxing your arms to your sides.

From Mountain Pose, bring your hands to the outer sides of the small of your back.
Knit your shoulder blades together to broaden your chest. As you inhale, imagine that there’s a string attached to the very center of your chest near your heart that is being pulled up to help open your heart’s center. Allow your neck to continue the curve in your upper back as you relax your head backward.
Breathe here for 30-60 seconds, feeling the backbend deepen with each exhale.

PEAK FLOW

1. Chair Pose (Utkatasana)

Beginning 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.

2. Straight-Legged Warrior I Salute Flow (Virabhadrasana I)

Transition: Release from Chair Pose back into Mountain Pose, then step your right foot forward and left foot back, coming into Warrior I Pose.

Inhale your arms straight out to the sides in a T-shape.
On your next inhale, straighten your legs and sweep your hands up overhead, joining palms or holding them parallel to each other. Shift your gaze skyward.
Exhale and return to Warrior I pose, bringing your arms back into a T-shape and bending your right knee.
Repeat 1-2 more times.

3. Warrior II Intense Leg Stretch Flow (Virabhadrasana II)

Transition: With your right foot forward and your left foot rotated outward a bit, pivot your body to face the left (Warrior II).

Stretch your arms straight out to the side in a T shape and shift your gaze out to your right hand. Breathe here for 20-30 seconds.
On an exhale, slide your right arm down your right leg and bring the left elbow overhead, your left hand reaching up and behind you. Gently shift your gaze up toward your elbow. Breath here for 20-30 seconds.
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.
On an exhale, bring your left hand down to the mat on the inner side of your leg, lengthening your spine and neck into a neutral position.
Ground down into the floor with all 4 corners of your feet and bring both hands to the floor (or on blocks). Take a breath or two here.
Inhale and walk your hands to the center, lengthen your spine down toward the floor now, being careful not to round the back. Keep your spine and neck nice and straight as much as possible.
Breathe here for 20-30 seconds.

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

Begin in Intense Leg Stretch Pose.
Inhale and lift your upper body so that it is parallel to the floor. Extend both arms straight out to the sides in a T-shape.
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.
Breathe here for 30 seconds, then release from the twist and step or jump your legs back together.

5. Goddess Pose (Utkata Konasana)

Transition: Inhale yourself back up from Revolved Wide-Legged Forward Fold, remaining in a wide stance.

Start out facing the left side of your mat 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.

6. Warrior II Pose (Virabhadrasana II)

Remaining in a wide stance, point your right foot toward the front of your mat. Bend the right knee roughly 90 degrees as you straighten the left leg, angling your left foot inward a bit.
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.

7. Reverse Warrior Pose (Viparita Virabhadrasana)

Begin in Warrior II Pose.
On an exhale, slide your right arm down your right leg and 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.

8. Warrior III Pose (Virabhadrasana)

Transition: Inhale your torso back up, returning to Warrior II Pose.

Inhale your arms up, extending them 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.
Challenge yourself to remain here for 30 seconds, keeping your breaths slow and deep.

9. Sugarcane Pose (Ardha Chandra Chapasana)

From Warrior III Pose, rotate your upper body and pelvis outward to the left and bring your right hand to the floor (or a block).
Inhale and bend your left knee. Roll your chest open as you grasp the top of your left foot with your left hand.
Shift your gaze skyward and hold this pose for 30 seconds.

10. Half Moon Pose (Ardha Chandrasana)

Beginning in Sugarcane Pose, inhale, extend your left leg straight, and reach your left arm straight up toward the ceiling.
Remain here for 30 seconds, keeping the core engaged and right leg strong.

11. Dancer Pose (Natarajasana)

Transition: Release from Dancer Pose, take a breath or two, then prepare to find your balance again.

Bend your right knee slightly and begin to shift your weight onto your right leg. Float your right arm forward.
When you’ve gathered your balance, begin to lift the left leg up behind you and reach back to grab the top of your foot with your left hand. Keep your neck neutral by gazing forward.
Breathe here for 30 seconds, trying to deepen the pose with each exhale.

12. Standing Forward Fold Pose (Paschimottanasana)

Transition: Release from Dancer Pose and come to the top of your mat, bringing your legs together hip-width apart in Mountain Pose.

Beginning in Mountain Pose, exhale and take a very slight bend in the knee, folding your upper body forward and bringing the hands to the ankles, feet, or ground (or as close as you can comfortably reach!).
Take a deep inhale into your chest, lengthening the spine.
On the exhale, try to take that slight bend in the knee a bit straighter, making sure not to hyper-extend or lock your knees.
Take another inhale, and as you exhale, feel your spine lengthening further down toward the ground. Lengthen and stretch the neck, keeping your shoulders pulled away from your ears.
Remain here for 30-60 seconds.

Repeat poses 1-12, switching to the opposite side as necessary for asymmetrical poses.

13. Garland Pose (Malasana)

Transition: Release from Standing Forward Fold Pose, inhaling your torso up.

Beginning in Mountain Pose, bring your feet slightly wider than hip width apart and angle your feet outward a bit.
Exhale and bend your knees all the way, coming down into a deep squat. Bring your thighs slightly wider than your torso and lean your torso forward slightly.
Bring your palms together in the center with your elbows tucked against your inner thighs.
Breathe deeply here for 30 seconds.

14. Bound Angle Pose (Baddha Konasana)

Transition: From Garland Pose, sink all the way down to the floor to come into a seated position on your mat/floor.

Start in a seated position with your legs straight in front of you.
Bend your legs at the knee, bringing the soles of your feet together in front of you.
Inhale and grab onto your feet with both hands. If possible, gently try to pull your heels in a bit closer toward the groin. Your arms and shoulders should remain relaxed, but your spine should be long and straight.
On the exhale, slowly allow gravity to pull your legs apart and open until both legs have relaxed all the way to the ground.
Remain here for 30 seconds. Keep breathing and with every exhale try to lower the knees a little further. Just don’t try to force the stretch beyond what feels right!
When you’re ready to release, let go of your feet and stretch one leg at a time out straight in front of you and return to starting position.

COOL DOWN

1. Rolling Happy Baby Variation Flow (Ananda Balasana)

Transition: From Bound Angle Pose, release your legs and slowly lie back into a supine position.

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.
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.

Keeping your knees apart, cross your ankles just as you would if you were to sit in Easy Pose.
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.

Start out lying supine on your mat with your legs together and your hands placed palm-down next to your thighs/hips.
Inhale and lift both legs straight up so that they make a 90-degree angle with your upper body.
Breathe here for 30-60 seconds, making sure your shoulder blades and pelvis remain square and grounded.
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.

Start out lying supine on your mat.
Extend your arms out to each side of you like you’re making a T shape.
Inhale and lift your legs, bending at the knees 90 degrees and keeping them together.
Exhale and bring your knees to the ground on your right side. Shift your gaze to your left fingertips.
Stay here for 30 seconds. Close your eyes and really relax into this posture.
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
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.

Begin with your legs out in front of you, sit bones grounded and spine tall.
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.
Inhale and keep the front of your torso long as you hinge forward at the hips and reach for your toes/feet.
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.

Inhale your right leg up, engaging the feet and pushing out through the heel.
Bend your knee ~90 degrees and grab your right foot with both hands.
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).
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.

Start in a seated position with your legs straight in front of you.
Place your hands on the floor behind you and lean your torso back, shifting your upper body weight to your palms.
Bring your right ankle to your left thigh, just above the left knee.
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.
Your muscles might resist at first, but hold the pose and stay still for 30 seconds.
Repeat on the other side.

8. Half Cow Face Pose (Ardha Gomukhasana)