Yoga Day 50

WARM-UP

1. Child's Pose w/ Raised Hips (Balasana)

Starting position: Begin by coming to the floor on your hands and knees.

Start 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 on your heels.
From here, inhale and raise your sit bones up a bit so that they hover a few inches above your heels/calves.
Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30-60 seconds.

2. Table Top Pose (Bharmanasana)

Transition: Inhale yourself 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.

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

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.

4. Table Top w/ Leg Extended (Bharmanasana)

Transition: Release from Thread the Needle Pose Flow back into Table Top Pose.

In Table Top Pose, inhale and extend your right leg back behind you, planting your toes and the ball of your foot on the floor.
Push backward through the heel slightly to create a stretch through the back of your leg.
Remain here for 30 seconds, then bring your knee back to the ground in Table Top.
Repeat on the left leg.

5. Downward Dog to Three-Legged Downward Dog Pose Flow

Transition: From Table Top Pose, tuck your toes and inhale your sit bones up and back to come into Downward-Facing Dog Pose.

Begin by coming to the floor in Downward-Facing Dog Pose. Spend a few breaths here just gathering your thoughts, centering yourself, and tuning in to your practice.
Inhale your right leg straight up into the air behind you.

6. 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.

7. Lizard Pose w/ Arms Forward (Utthan Pristhasana)

In Lizard Pose, inhale and sweep your arms forward.
Continue breathing here for 30 seconds, making sure your legs and core remain engaged and stable.

8. Sage Twist Pose (Marichyasana)

Transition: From Lizard Pose, bring your hands back to the floor and slowly ease yourself into a seated position with your legs extended in front of you.

Bend your left knee, bringing your left heel to your groin area.
Now, bend your right knee and plant your right foot directly in front of the lower shin of your left leg.
Inhale your spine straight and tall, then slowly twist your torso to the left. Twist far enough that you can bring the lower part of your right shoulder blade to the inner side of your right knee.
Wrap your right arm backward, wrapping it around the outer side of your right leg and bringing the back of your hand to your lower back/right hip. Bring your left arm behind your back and place your left palm over your right palm.
Breathe here for 30 seconds.
When you’re ready to release, release your arms first, then straighten your torso, and finally, straighten both legs.

9. Supported Side Plank (Vasisthasana)

Transition: Release from Sage Twist Pose and come onto your hands and knees in Table Top Pose.

Turn your right knee and toes to face out to the left as you rotate the left side of your body into a side plank, extending your left leg and planting your right foot. Inhale your left arm up in the air, gazing softly at your left hand.
Take 2-3 breaths here.

10. Wild Thing Pose (Camatkarasana)

From Supported Side Plank, inhale and try to roll your body further so that your chest is angled skyward and your left arm is extended overhead with your upper arm next to your ear.
Breathe here for 30 seconds.

11. Plank Pose (Phalakasana)

Transition: Release from Wild Thing Pose, bringing your hands and knees back to the floor.

Plant your hands firmly on the ground, then step or jump your feet back, coming onto the toes and balls of the feet and creating a long, straight line from the crown of your head to your heels.
Remain here for 30 seconds.

Repeat poses 5-11, switching to the opposite side as necessary for asymmetrical poses.

12. Downward Dog to Upward Dog Pose Flow

Inhale, tuck your toes, and float your sit bones up and back, pushing the floor away with your hands to come into Downward-Facing Dog Pose. Take a breath or two here.
From Downward-Facing Dog Pose, lean your body forward and lower your pelvis, coming back into Plank Pose.
Exhale and very slowly lower your body to the ground, keeping your movements controlled and mindful. Untuck the toes, bringing the tops of the feet to the floor. Keep your palms planted under your shoulders.
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 1-2 breaths.

13. Plank Pose w/ Knee-to-Elbow (Phalakasana)

Transition: From Upward-Facing Dog Pose, tuck your toes, engage your core, and lift your pelvis away from the floor to come into Plank Pose.

In Plank Pose, inhale your right leg up.
Exhale, and try to bring your right knee to your right elbow.
Inhale your right leg straight back again, then repeat this movement 5-10 times.
Inhale and release your right foot back to the floor, then repeat with your left leg lifted.

14. Downward-Facing Dog Pose w/ Hips Side-to-Side (Adho Mukha Svanasana)

Transition: From Plank Pose, inhale your sit bones up and back to come into Downward-Facing Dog Pose.

In Downward-Facing Dog Pose, wiggle your hips from side to side like a dog wagging its tail.
Continue this for 30-60 seconds, feeling your spine and hips freeing up and beginning to move more smoothly.

15. Downward Dog to Mountain Pose Flow

From Downward-Facing Dog Pose, slowly walk your feet toward your hands to come into a Standing Forward Fold. Take another breath or two.
On an inhale, slowly lift and straighten your torso to stand in Mountain Pose.

16. Dangling Intense Leg Stretch Pose (Baddha Prasarita Padottanasana)

Transition: From Mountain Pose, turn to the side of your mat and step your legs apart to come into a wide-legged stance.

Inhale and lengthen the torso.
Exhale and hinge forward at the hips, coming into a wide-legged forward fold. You can either grab your elbows or allow your arms to hang freely.
Spend a full 60 seconds here, breathing deeply.

PEAK FLOW

1. Standing Bound Rising Locust Pose (Baddha Hasta Utthita Stiti Salabhasana)

Transition: Inhale your torso up from Dangling Intense Leg Stretch Pose and step or jump your legs back together in Mountain Pose.

Begin in Mountain Pose. Clasp your hands behind your back or allow them to dangle freely.
Exhale and take a gentle standing backbend, allowing gravity to pull your arms down.
Inhale back up into Mountain Pose.
Repeat this flow 4-5 times.

2. Forward Fold Flow (Uttanasana)

Transition: From Mountain Pose, 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.

3. Plank Pose (Phalakasana)

Transition: From Forward Fold Flow, plant your palms on the floor and step/jump your feet back behind you.

Tuck your toes to come onto the toes and balls of the feet and create a long, straight line from the crown of your head to your heels.
Remain here for 30 seconds.

4. Cobra Pose (Bhujangasana)

Exhale and rock forward onto your hands, arching your back slightly and bringing the tailbone up to flow into Four-Limbed Staff Pose.
On your next inhale, push the floor away and extend your arms straight to lift your upper body into Cobra Pose.
Breathe here for 30-60 seconds.

5. Cobra Pose w/ Bow Legs (Bhujangasana)

Beginning in Cobra Pose, inhale and lift your shins away from the floor so that your shins run in a straight line to the floor.
Take 2-3 breaths here.

6. Cobra Pose w/ Hands Lifted (Bhujangasana)

Transition: Release your legs back down to the floor in Cobra Pose.

In Cobra Pose, engage your core and ground down through the tops of the toes and feet, then lift your hands away from the floor. Keep your upper body lifted with your core strong.
Remain here for 2-3 breaths.

7. Plank to Child's Pose Flow

Transition: Plant your hands back on the floor, tuck your toes and lift yourself up into Plank Pose.

Take a deep breath here, keeping the core engaged.
Exhale your knees to the ground and widen them apart slightly, keeping your big toes together and sinking your sit bones back to your heels in Child’s Pose.
Spend 30 seconds here, relaxing, grounding yourself, and quieting your mind.

8. Child's Pose Sphinx Flow

Begin in Child’s Pose.
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.

9. Downward Dog to Three-Legged Downward Dog Pose Flow (Adho Mukha Svanasana)

Transition: From Sphinx Pose, tuck your toes and inhale your sit bones up and back into Downward-Facing Dog Pose.

Begin by coming to the floor in Downward-Facing Dog Pose. Spend a few breaths here just gathering your thoughts, centering yourself, and tuning in to your practice.
Inhale your right leg straight up into the air behind you.

10. Warrior I Pose (Virabhadrasana I)

Transition: From Downward Facing Dog (Adho Mukha Svanasana), lift your right foot and bring it between your hands so that your toes align with your fingertips, then shift it to the right a bit.

With your right foot forward, knee bent at a 90-degree angle, and stacked above the ankle, rotate your left foot.
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).
Straighten your left knee by pushing the left thighbone back.
Once you’re balanced and stable, inhale and raise your torso, lifting your belly away from your right thigh. As you do so, raise your arms to extend straight up with the palms facing each other.
Hold for a few breaths or 30 seconds.

11. Warrior II Pose (Virabhadrasana II)

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.

12. Triangle Pose (Trikonasana)

Begin 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, breathing deeply.
Release by pressing your feet firmly into the floor, leading your torso back up with your left hand.

13. Crescent Low Lunge Pose (Ashwa Sanchalanasana)

Transition: Release from Triangle Pose, angling your feet and hips forward toward the front of your mat.

Release your left knee to the floor, untuck your toes, and lunge slightly further forward.
Beginning in a low lunge, inhale your arms up, bringing your palms together overhead.
Breathe here for 30 seconds.

14. Twisted Low Lunge Pose (Parivrtta Anjaneyasana)

Inhale your torso straight up and make sure your right foot is pointed straight ahead.
On your next inhale, bend your left knee to bring your left foot straight upward. Place your left palm firmly on the floor and grab your left foot with your right hand.
Breathe here for 30 seconds.

15. Half Split Pose (Ardha Hanumanasana)

Transition: Release from the twist, returning to a low lunge.

Beginning in a low lunge, 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.
Breathe here for 30 seconds.

16. Revolved Half Split Pose (Parivrtta Ardha Hanumanasana)

Beginning in Half Splits Pose, exhale, and take a twist to the right, bringing the left hand or forearm to the ground on the outside of your right leg.
Inhale your right arm skyward and breathe here for 30 seconds.

Repeat poses 9-16, switching to the opposite side as necessary for asymmetrical poses.

COOL DOWN

1. Easy Pose w/ Elbows on Floor (Sukhasana)

Transition: From Revolved Half Splits Pose, come into a seated position.

Sit cross-legged with your sit bones firmly planted, your spine tall and straight, and your neck neutral. Hinge forward at the hips, bringing your forearms to the ground in front of you.
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. Seated Straddle Forward Fold Pose (Upavistha Konasana)

Transition: Inhale up out of Easy Pose, uncrossing your legs and extending them in front of you.

Bring your legs apart to create a ~90-degree angle with your legs. Make sure your sit bones are grounded and your spine stays long.
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.

3. Sitting Swan Pose

Transition: Release from Seated Straddle Forward Fold and bring your legs together.

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.
Release from the pose, then repeat on the other side.

4. Seated Wind Release Pose (Upavistha Pavanmuktasana)

Begin in a seated position with your legs straight out in front of you.
Take a deep breath, then exhale and bend both knees, bringing your thighs in toward your chest. Keep your spine nice and tall.
Inhale and wrap your arms around your legs, hugging them tightly.
Remain here for 30-60 seconds, breathing deeply.

5. Easy Boat Pose (Navasana)

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.

6. Boat Pose B (Navasana B)

Transition: Release from Easy Boat Pose to begin in a seated position with legs straight in front of you.

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’ve reached that balance, 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.
Remain here for 30 seconds, keeping your core engaged.

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

Transition: Release from Boat Pose B and lower yourself down to the ground in a supine position.

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.
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.

8. Fish Pose (Matsyasana)

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

Begin 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.
Breathe deeply here for 60 seconds.

9. Bridge Pose (Setu Bandha Sarvangasana)

Transition: Release back to the ground in a supine position.

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 30-60, then lower your body back to the mat to release from the pose.

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

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 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. Wind Release Pose Flow (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 30-60 seconds. With each inhale, bring your hands to your knees, allowing them to lift away from the abdomen, and with each exhalation, hug your knees back in.

12. Corpse Pose (Savasana)

Transition: Remain supine and exhale your legs and arms back to the ground for the best part - 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.