Yoga Day 52

WARM-UP

1. Revolved Staff Pose Flow (Parivrtta Dandasana)

Starting position: Begin in Staff Pose; sit with your legs extended in front of you and spine straight.

In Staff Pose, extend your arms straight out in a T shape.
Take a deep inhale, then exhale and twist your spine to the right, arms still extended.
Inhale and return to the center, then exhale and twist to the left.
Repeat this movement for 30-60 seconds.

2. Seated Ankle Rotations

1. Rotate both feet at the ankle joint, first bringing the toes inward for 30 seconds, then outward for another 30 seconds.

3. Seated Knee Rotations

Lift your right leg, placing both hands on the back of your right thigh to support it, and bring the knee up near your chest.
Keeping the right foot off the ground, rotate your lower leg clockwise in a circular motion for 30 seconds, then counterclockwise for 30 seconds.
Return your right leg to the mat, then repeat on the left.

4. Seated Hip Rotations

In Staff Pose (Dandasana), bring your right ankle to the top of your left thigh.
Start by gently pushing down on your right knee just enough to feel a stretch in the hips, then use your hand to gently pull the knee back up, repeating 4-5 times.
Draw small circles in the air with your right knee 5 times, reverse the circles 5 times, and return to starting position.
Finally, repeat on the left side.

5. Shoulder Socket Rotations

Bring your right hand to your right shoulder, and your left hand to your left shoulder.
Start by drawing the elbows inward to touch each other.
Next, bring your elbows up next to your head so that they point to the ceiling.
Then, bring the elbows back down and open them outward so that they point to either side of you.
Repeat this movement for 30-60 seconds.

6. Seated Neck Rolls

Relax your arms, placing your hands either on your lap or the floor. You can stay seated the way you are or bend your knees to sit cross-legged.
Tuck your chin and slowly relax your head forward, feeling a stretch along the back of your neck and the base of your skull.
Gently roll your head in a clockwise circle 4-5 times, then counterclockwise 4-5 times.

7. Easy Pose Mudra Flow (Sukhasana)

While in Easy Pose, bend your elbows, close your fists, then point your index finger upward. Rotate your forearms at the elbow joint, drawing small circles in the air with your index finger.
Close your eyes and remain here, taking 1-2 deep breaths.

8. Wrist Rolls w/ Clasped Hands

Clasp your hands in front of you, interlocking your fingers, and rolling the wrist joint first so that your dominant wrist deviates toward you, then away from you in a figure-eight motion.
Repeat this motion for 30 seconds.

9. Easy Pose Bound Arm Rolls (Sukhasana)

Starting in Easy Pose, inhale and raise your arms above your head, gripping your elbows.
Roll your arms and upper body to the right, and continue in a circular motion as you inhale your way up.
Repeat this movement slowly 2-3 times to the right, then 2-3 times to the left.

10. Easy Pose w/ Bound Hands (Baddha Hasta Sukhasana)

In Easy Pose, exhale your arms behind your back, joining your palms and interlocking your fingers.
Inhale and broaden your chest as you extend your arms down toward the ground behind you.
Remain here and breathe deeply for 30-60 seconds.

11. Easy Pose Forward Fold (Sukhasana)

In Easy Pose, ground your sit bones and inhale as you lengthen your spine.
Exhale and hinge forward at the hips, keeping your spine long as you walk your hands as far as you can get them away from your legs without your shoulders creeping toward your ears.
Remain here for 30-60 seconds, breathing deeply.

12. Cat-Cow Rib Circles (Chakravakasana)

Begin in Table Top Pose. Exhale and round your back into Cat Pose, then move your ribcage in a circular motion to the side, down into Cow Pose, and finally back up and around to Cat Pose.
Continue flowing your breath with your movements; inhale as you move down into Cow, then exhale as your ribcage swings back up to Cat Pose.
Take it slow and complete 4-5 rounds in a clockwise motion, then reverse it.

13. Table Top Pose Wrist Stretch (Bharmanasana)

Transition: Remain on 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.

14. Toe Squat

Transition: From Table Top Pose, sink your sit bones back onto your heels (Thunderbolt Pose).

Beginning in Thunderbolt Pose, tuck your toes and breathe here with your hands in your lap for 30-60 seconds.

15. Thunderbolt Pose Ankle Stretch (Vajrasana)

Transition: Release from the Toe Squat into Thunderbolt Pose.

Begin in Thunderbolt Pose.
Inhale and rock back onto the tops of your feet, creating a deep stretch along the front of your ankle.
Exhale and rock forward to come back into Thunderbolt Pose.
Rock back and forth slowly with your breath 3-4 times, massaging the front of your ankles and tops of the feet.

16. Spinal Rock Pose (Jhulana Lurhakanasana)

Transition: Release from Thunderbolt Pose Ankle Stretch and slowly work your way to the floor in a supine position.

On an exhale, draw your knees up to your chest. Clasp your arms around your legs and round your back, tucking your head between your knees.
Spend 30-60 seconds here, rocking front to back and side to side.

PEAK FLOW

1. Revolved Figure Four Pose (Upavistha Parivrtta Ardha Utkatasana)

Transition: Release from Spinal Rock Pose and inhale yourself up to a seated position in Staff Pose.

Begin in a seated position with your legs straight out in front of you.
Place your palms on the ground slightly behind and to the side of you. Inhale, lean back, and bring your right ankle to the top of your left thigh.
Exhale and bend your left knee, bringing your left thigh and right ankle toward your chest.
Take a deep breath here, allowing your muscles to stretch. Exhale and bring your right elbow to the other side of your left thigh with your palms facing outward and fingers pointing to the ceiling.
Keep your spine long and straight as you take in another inhale and broaden your chest. As you exhale, feel the twist in your spine deepen.
Breathe here for 30-60 seconds, then release back to the starting position and repeat on the other side.

2. Sitting Swan Pose

Transition: Release from Revolved Figure Four Pose to Staff Pose, seated with your spine tall and legs extended in front of you.

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.
Return to starting position and repeat on the other side.

3. Reverse Table Top Pose (Ardha Purvottanasana)

Transition: Keep your torso leaned back as you release your right leg from Sitting Swan Pose, then place the bottoms of both feet flat on the floor.

With your hands planted on the mat behind you, your torso leaning back, and your feet firmly planted, push the ground away with your feet as you lift your pelvis. Create a straight horizontal line from the crown of your head to your knees.
Breathe here for 30 seconds.

4. One-Legged Reverse Table Top Pose (Eka Pada Ardha Purvottanasana)

Transition: Remain in Reverse Table Top Pose.

Beginning in Reverse Table Top Pose, lift your right leg straight up in the air. Flex your foot, pushing your heel skyward and pointing your toes down toward you.
Breathe here for 30 seconds, then on an exhale, float your right leg foot back down to the floor.
Repeat on the other side.

5. 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.

6. Boat Pose (Navasana)

Transition: Release from Boat Pose back into Staff Pose.

Take a deep inhalation, and as you exhale, lean your upper body back and raise your legs up until you’re neatly grounded on your sit bones and creating a V shape with your body.
Be aware of your core, engaging it by pulling the navel towards your spine. Move the shoulder blades down, back, opening the chest. While here stretch the arms and legs, lengthening them outwards.
Hold this pose for 30-60 seconds.

7. Reclined Eagle Crunches (Supta Garudasana)

Transition: Release from Boat Pose to lie flat on your back.

Start out lying supine on your mat/floor.
Inhale and cross your right leg over your left leg and try to hook the top of your right foot on the back of your lower left calf.
Extend your arms straight toward the ceiling, then bend your elbows ~90 degrees. Cross your arms with your upper left arm crossed above your upper right arm.
With your left palm facing to the right, try to hook the fingers of your right hand on your left wrist or the lower palm of your left hand.

8. Wind Release to Mountain Pose Flow

Transition: Release your arms and legs from Eagle Pose and relax them on the floor.

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.

9. Chair Pose (Utkatasana)

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.

10. Standing Forward Fold Pose (Uttanasana)

Transition: From Chair Pose (Utkatasana), exhale and straighten your legs as you relax your arms back down to your sides to come into Mountain Pose (Tadasana).

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 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 another breath or two.

11. Plank to Downward Dog Pose Flow

Transition: From Standing Forward Fold Pose, plant your palms on the mat, and step or jump your legs back.

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.
Inhale and lift the tailbone back and up until your arms and legs are fully extended, creating an upside-down V shape with your body.
Remain here for 1-2 full breaths.

12. Puppy Dog Pose (Uttana Shishosana)

Transition: Flow to Puppy Dog Pose from Downward Facing Dog Pose.

Inhale and tuck the toes as your slowly walk your hands forward.
Exhale and move your sit bones back halfway toward your heels. Bring your forehead to the floor, relaxing your neck. Push your tailbone slightly outward, creating a gentle curve in the lower back.
Breathe deeply here, directing the air toward your lower back for 30-60 seconds.

13. Revolved Downward-Facing Dog Pose (Parivrtta Adho Mukha Svanasana)

Transition: From Puppy Dog Pose, walk your arms and hands back up to come into Downward Facing Dog Pose.

From Downward Facing Dog Pose, inhale and lift your left hand, reaching over to your left thigh. Shift your gaze to underneath your left arm.
Take 1-2 deep, full breaths here and try to work your right hand down to grab the outside of your left ankle.
Inhale your right hand back to the mat, exhale, then repeat on the other side.

14. Garland Pose (Vajrasana)

Transition: From Downward Facing Dog, slowly walk your hands back and sink your sit bones back and down toward the ground.

Bring your feet slightly wider than hip-distance and angle the 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.

15. Revolved Squat Pose

Transition: Remain in Garland Pose.

From Garland Pose, release your hands and arms. Inhale and raise your arms straight up to shoulder level in a T-shape, palms facing outward.
On your next inhale, twist your upper body toward the left, creating a diagonal line with your arms; your right arm should be in front of your right knee. Shift your gaze toward your left fingers.
Hold this pose for 30 seconds, release, then repeat on the other side.

16. Wide Child's Pose (Prasarita Balasana)

Transition: From Garland Pose (Malasana), rock forward on your hands and knees, keeping your knees wide apart.

Starting on your hands and knees, make sure your knees are slightly wider than hip-distance apart while bringing the toes of both feet together.
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.
Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30-60 seconds.

COOL DOWN

1. Bound Angle Pose (Baddha Konasana)

Transition: From Wide Child's Pose, inhale your torso straight up and swing your legs around to extend them 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!
Remain here for 60 seconds.
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.

2. Seated Star Pose (Tarasana)

Transition: Flow from Bound Angle Pose to Seated Star Pose.

With your legs wide apart and the bottoms of your feet together, grab onto your ankles and pull them apart slightly. Feel the sides of your feet activated and push down on the mat.
Inhale and lengthen your spine forward over your legs, being sure to hinge at the hips. As you exhale allow your upper back to relax toward the floor. Stay grounded through your sit bones.
Close your eyes and breathe deeply here for 60 seconds.

3. Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Transition: Inhale your torso up straight and extend your legs forward.

Begin in Staff Pose (Dandasana) with your sit bones grounded and your spine straight and tall.
Inhale and lift your right leg, bringing it over the left leg and planting your foot on the mat beside your left outer thigh.
Exhale and bend the left knee, bringing the heel of your left foot toward your right sit bone OR keep your left leg straight.
Inhale and broaden your chest, keeping the shoulder blades strong and down away from the ears.
Exhale and slowly twist your upper body to the right, bringing your left elbow to the outer side of your right knee. Your left palm should be facing out to the right. Shift your gaze out past your right shoulder.
Breathe here for 30 seconds, gently pressing your elbow against your knee to deepen the twist with each exhale.
Slowly release the twist and return to the starting position, then repeat on the other side.

4. Sitting Swan Pose

Transition: Release from Half Lord of the Fishes back into Staff Pose.

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.
Return to starting position and repeat on the other side.

5. Happy Baby Pose (Ananda Balasana)

Transition: Release your legs straight and slowly lower yourself back and down to the floor until you’re lying in a supine position.

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

Transition: Release from Happy Baby Pose (Ananda Balasana) by returning your arms and legs to the floor.

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.

7. 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.

8. Fish Pose (Matsyasana)

Transition: Release your legs and slowly come back up to a seated position in Staff Pose.

Begin in Staff Pose (Dandasana).
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. Reclining Bound Angle Pose (Supta Baddha Konasana)

Transition: Release yourself all the way down to the mat in a supine position.

Bend your legs at the knee, bringing the soles of your feet together.
Allow gravity to slowly pull your knees away from each other, lowering them toward the ground. Deepen the stretch to whatever capacity feels most comfortable to you by adjusting how close your heels are to your groin.
Stay in the pose for 30-60 seconds, maintaining slow, rhythmic breaths.

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

Transition: Release your legs and arms from Reclining Bound Angle Pose, relaxing them to the floor.

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.

11. Corpse Pose (Savasana)

Transition: Release the stretch and allow your muscles to relax completely into 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.