Yoga Day 33

WARM-UP

1. Easy Pose (Sukhasana)

Starting position: Come to 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 30-60 seconds (or longer if you’d like to).

2. 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).

3. Cat-Cow to Child's Pose Flow

Transition: From Easy Pose, rock forward onto your hands and knees, uncrossing your legs to begin in Table Top Pose.

From Table Top Pose, inhale a deep breath. As you exhale, round your spine, push the floor away through your palms, and tuck your chin slightly to stretch the back of the neck. (Cat Pose)
Inhale again. Exhale and sink your sit bones to your heels and rest your forehead on the ground.
Take 1-2 breaths here. On in inhale, raise back up to Table Top Pose on your hands and knees.
On your next inhale, arch your back and round your tailbone up and out. (Cow Pose)
Repeat this flow 1-2 times, keeping your breath and movements slow and steady.

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

Transition: End the Cat-Cow to Child’s Pose Flow by returning to Table Top Pose for Thread the Needle Pose Flow.

Beginning in Table Top Pose, inhale and raise your right arm straight in the air, twisting your upper body to the right and shifting your gaze up toward your right hand.
As you exhale, thread your right arm under your left, bringing your arm flat to the ground and resting your right ear/side of the head against the floor.
Inhale and return to Table Top Pose. Repeat this movement 2-3 times on your right and repeat the same number on your left.

5. Table Top Pose w/ Leg Raise (Bharmanasana)

Transition: Remain in Table Top Pose for this leg raise exercise.

Begin in Table Top Pose.
Inhale and raise your right leg straight out behind you, flexing your foot and pushing out through your heel. Maintain a straight line from the crown of your head to your heel.
Hold this for 30 seconds, then return to Table Top Pose and repeat on the left side.

6. Supported Side Plank (Vasisthasana)

Transition: From Table Top Pose, work your way to this side plank by first pushing yourself back into Downward Facing Dog Pose. From there, flow into Supported Side Plank.

From Downward Facing Dog Pose, inhale and lift your right foot, exhaling your knee halfway forward, bringing it down to your mat.
Turn your left knee and toes to face to the left as you rotate the left side of your body up into a side plank. Inhale your left arm up in the air, keeping your gaze softly forward.
Take 1-2 breaths here, then exhale and return to Downward Facing Dog Pose.
Repeat on the left side.

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

Transition: Release from Supported Side Plank back into Downward Facing Dog, then flow into a low lunge.

From Downward Facing Dog Pose, inhale your right leg up, then exhale your foot forward, landing it slightly right-of-center between your hands.
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.
Hinge forward at the hips, bring your palms to the ground, and tuck the toes of your left foot to lift back into Downward Facing Dog Pose.
Repeat on the other side.

8. Easy Half Bow Pose (Ardha Dhanurasana)

Transition: From Low Lunge, bring your palms to the ground, release your left leg back, and lay prone on the mat/floor for Easy Half Bow Pose.

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.

9. Vinyasa I

Transition: From Easy Half Bow Pose, tuck your toes and place your palms on the floor next to your torso with your elbows stacked over your wrists. Press up through your palms to come into lift yourself up and run through a Vinyasa Flow.

On an exhale, lift your pelvis and lower your body to the ground (Four-Limbed Staff Pose)
With your body on the ground, inhale and untuck your toes, lifting your torso off the ground (Upward-Facing Dog Pose)
Exhale and tuck your toes as your push the floor away with your hands, lift your sit bones high into the air, and plant your heels (Downward Facing Dog Pose).

10. Mountain Pose (Tadasana)

Transition: From Downward Facing Dog Pose, walk your feet forward toward your palms and slowly lift yourself 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.

11. Standing Wind Release Pose (Pavanmuktasana)

Transition: Use Mountain Pose as a strong base for Standing Wind Release Pose.

From Mountain Pose, 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, release back to Mountain Pose, then repeat on the other side.

12. Mountain Pose w/ Twist (Parivrtta Tadasana)

Transition: Release from Standing Wind Release Pose back to Mountain Pose, then add a little twist!

Begin in Mountain Pose.
Inhale your arms up, raising them to shoulder height in a T-shape.
On your next inhale, twist your torso to the right, turning your arms along with your upper body and gazing out over your right hand. Take a breath or two here, feeling your spine progressively relaxing into the twist.
Exhale and return to center, then repeat on the other side.

13. Standing Backbend Pose (Anuvittasana)

Transition: Lower your arms and place your hands on the outer sides of the small of your back for a gentle standing backbend.

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.

14. Standing Forward Fold w/ Bent Knees

Transition: Release from Standing Backbend Pose to Mountain Pose, then flow into a cooling Forward Fold.

Beginning in Mountain Pose (Tadasana), 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 hyperextend 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. Bend your knees relaxing your upper body further down with your palms on the floor.
Remain here for 30-60 seconds.

PEAK FLOW

1. Tree Pose (Vrksasana)

Starting position: Inhale back up to Mountain Pose, straightening your legs and spine.

Begin in Mountain Pose.
Inhale and extend your arms forward, interlocking your fingers with your palms facing outward. On your next inhale, raise your interlocked hands high above your head. Shift your gaze skyward.
Remain here for 30 seconds, breathing deeply.

2. Upward Salute Side Bend (Parsva Urdhva Hastasana)

Transition: Release from Tree Pose back to Mountain Pose.

Beginning in Mountain Pose, inhale and raise your arms above your head, palms parallel and palms facing each other. Feel your spine and side body lengthening.
As you exhale, take a gentle side bend to the right. Take deep, slow breaths here for 30 seconds, then inhale and straighten your torso.
Repeat, this time with a side bend to the left.

3. Chair Pose (Utkatasana)

Transition: Release your arms and inhale back to the center in 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.

4. Forward Fold Flow (Uttanasana)

Transition: Release from Chair Pose back into Mountain Pose, then exhale and hinge forward into a Forward Fold.

Beginning in Standing Forward Fold Pose, inhale and raise your torso into a straight, neutral position. Place your hands on your shins.
Exhale back down into a full forward fold.
Repeat this flow 4-5 times.

5. Downward Dog Crescent Lunge Flow

Transition: Plant your palms on the floor and step or jump your feet back, creating an upside-down V shape with your body in Downward-Facing Dog Pose.

Beginning in Downward-Facing Dog Pose, inhale your right leg straight up and back behind you, pushing out through the heel.
Exhale your right foot forward on the mat near the inner side of your right hand and your left knee to the floor.
Ground down through your right foot and inhale your torso and arms up, joining your palms overhead.
Exhale and take a subtle backbend in this low lunge position. Breathe deeply here for 30 seconds.

6. Low Lunge Pose w/ Cat-Cow (Anjaneyasana)

Transition: Inhale your spine straight, lifting out of that subtle backbend.

Beginning in a low lunge, clasp your fingers behind your head and place the cupped palms of your clasped hands in a comfortable position at the base of your skull.
Inhale and arch your back, pushing your tailbone back and upward. 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 seconds.

7. Crescent Low Lunge to Revolved Side Angle Pose Flow

Transition: Inhale your arms back up and take a slight backbend to come back into Crescent Low Lunge.

Take a breath or two in Crescent Low Lunge, then exhale your arms down to shoulder-level in a T shape.
On your next exhale, twist to the right, arms still forming a T and now aligned with the right edge of your mat. Take another breath or two here.
On an exhale, join your palms in front of your chest and bring the back of your upper left arm to the outer side of your right leg. Take one last deep breath here before moving on to the next pose.

8. Vinyasa I

Transition: Plant your palms on the ground and step both feet back into 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.

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

9. Downward Dog to Plank Pose Flow

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

10. Three-Legged Downward Dog to Tiger Curl

Transition: Inhale and lift back up into Downward-Facing Dog Pose.

Begin in Downward Facing Dog Pose.
Inhale and lift your right leg, extending it up and out.
As you exhale, really draw your core in and round your back slightly to bring your right knee to your elbow or nose.
Repeat this motion 2-3 times on your left side.

11. Pigeon Pose (Kapotasana)

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 30 seconds.

12. One-Legged King Pigeon Prep (Eka Pada Rajakapotasana)

Beginning in Pigeon Pose with your right leg forward, bend your left knee and inhale the left foot up.
Exhale your left forearm to the floor, twisting your upper body to the right and reaching your right arm behind you.
Grasp your left foot with your right hand and hold this pose for 2-3 more breaths.

Repeat poses 9-12, switching to the opposite side as necessary for asymmetrical poses.

13. Reverse Corpse Pose (Advasana)

Transition: Release from One-Legged King Pigeon Prep, bringing your body to the floor in a prone position.

Lying in a prone position, bring your forehead to the floor and relax your arms to your sides. Widen your legs slightly, bringing your feet to the outer edges of your mat.
Remain here, breathing deeply for 30 seconds.

14. Prone to Supine Corpse Pose Flow

Take one last breath here in a prone position, forehead to the floor.
When you’re ready, roll over onto your back in Corpse Pose and take another breath or two before moving on.

COOL DOWN

1. Wind Release Pose (Pavanmuktasana)

Begin lying supine on the ground with your feet together and arms relaxed beside you.
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.
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.

2. Happy Baby Pose (Ananda Balasana)

Transition: Remain supine, releasing your legs to the floor.

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!

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

Transition: Release from Happy Baby Pose and straighten your legs.

Extend your arms out to each side of you 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.

4. Fish Pose (Matsyasana)

Transition: Straighten your legs in front of you and raise your torso up to Staff Pose.

Beginning in Staff Pose, lean your torso back, bringing your forearms to the floor and tucking them close to your torso. Pinch your shoulder blades together to broaden the chest.
Inhale and lift your pelvis slightly, tuck your hands underneath your buttocks, then lower back down. Your buttocks should rest on the back of your hands.
On your next inhale, relax your head and neck, touching the crown of your head to the floor.
Take deep breaths here for 60 seconds.

5. Full-Body Stretch Pose

Transition: Release from Fish Pose, remaining supine.

Engage your feet, pushing your heels away from you. Lengthen the back of the neck.
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.
Remain here and breathe deeply for 30 seconds.

6. Half Plow Pose (Ardha Halasana)

Transition: Remain supine bringing your legs together and hands 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.

7. Sage Marichi Pose C (Marichyasana)

Transition: As you release from Half Plow Pose, lift yourself up to a seated position.

Begin in Staff Pose with your legs extended in front of you.
Bend your right knee and plant your right foot on the ground. Inhale and take a twist to the right, bringing your left elbow to the outside of your right knee with your palms facing outward and fingers pointing skyward. Place your right hand behind you.
Shift your gaze out over your right shoulder and breathe here for 30 seconds.
On an exhale, release back to Staff Pose and repeat on the other side.

8. Sitting Swan Pose

Transition: Release from Sage Marichi Pose C, remaining 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.
Return to starting position and repeat on the other side.

9. Upward-Facing Seated Straddle Pose (Urdhva Mukha Upavistha Konasana)

Transition: Remain in a seated position, bringing your legs together.

Starting from Staff Pose, 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.
Inhale and shift your weight slightly back onto your hands, 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.

10. Seated Straddle Forward Fold Pose (Upavistha Konasana)

Transition: From Upward Facing Seated Straddle Pose, straighten your spine and fold forward, bringing your forearms to the floor in front of you and rest your head on them. Make sure your sit bones are grounded and your spine stays long.

Beginning in a seated straddle position, take a deep inhale, then exhale as you bring your forearms to the ground in front of you and hinge forward to rest your forehead on them.
Breathe here for 30-60 seconds, then raise back up to Seated Straddle Pose.

11. Staff Pose (Dandasana)

Transition: Raise your torso up from Seated Straddle Forward Fold Pose.

Bring your legs together, stretching them straight out in front of you, toes pointing up toward the ceiling.
Close your eyes and breathe deeply here for 30 seconds.

12. Seated Forward Fold Pose (Paschimottanasana)

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.

13. Corpse Pose (Savasana)

Transition: Release from Seated Forward Fold Pose and get comfortable for 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.