Yoga Day 57

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. Palm Tree Pose w/ Bound Elbows (Baddha Urdhva Hastasana)

Begin in Mountain Pose.
Inhale and extend your arms upward, grabbing the opposite elbow with each hand. Close your eyes and focus on centering yourself.
Remain here for 30 seconds, breathing deeply.

2. Mountain Pose Tiptoes Flow (Tadasana)

Begin in Mountain Pose.
Inhale deeply and sweep your arms up in the air as you rise up onto your tiptoes.
On the exhale, sweep your arms back down to your sides and plant your feet firmly back on the floor.
Repeat this movement as you breathe for 2-3 breath cycles.

3. Five-Pointed Star Pose (Utthita Tadasana)

Turn to face the left side of your mat and come into a wide-legged stance with both feet pointing forward.
Inhale your arms up, extending them into a T-shape at shoulder height.
Hold this pose for 30 seconds, breathing deeply.

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

Begin in a wide-legged stance with your arms extended to the sides in a T-shape.
Inhale deeply, then exhale and hinge at the hips to lean your torso forward until it is parallel to the floor.
On your next 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.

5. Goddess Pose (Utkata Konasana)

Transition: Inhale yourself back up from Revolved Wide-Legged Forward Fold.

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. Revolved Side Angle Pose (Parivrtta Parsvakonasana)

Transition: Release from Goddess Pose, step your legs together, and return to the front of your mat.

Step your left leg back, keeping your right foot forward.
Bend your right knee and shift your weight slightly forward, coming onto the ball of your left foot to lunge over your right leg.
Bring your palms together in front of your chest, pushing them together.
Inhale and lengthen the spine, then exhale and try to extend further forward.
On the next inhale, twist to the right so that the back of your upper left arm is on the outer side of your right leg.

7. Revolved Side Angle Pose w/ Hand to Floor (Parivrtta Parsvakonasana)

From Revolved Side Angle Pose, exhale your left hand to the floor.
Inhale your right arm overhead, bringing your upper arm next to your ear. Softly shift your gaze skyward.
Remain here for 30 seconds.

8. Half Moon Pose (Ardha Chapasana)

Transition: Tuck your toes, lift your left knee, and shift your weight forward onto your right foot.

Inhale and push down through your right foot, extending your right leg straight.
Once you’ve got your balance, inhale your left foot off the ground, extending it straight behind you as you lengthen your torso forward. Reach your left arm straight up toward the ceiling.
Remain here for 30 seconds, keeping the core engaged and right leg strong.

9. Warrior III Pose (Virabhadrasana III)

In Half Moon Pose, remain balanced on your right leg and pivot your pelvis so that it squarely faces the front of your mat.
Inhale your arms up, extending them either 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, keeping it straight with a slight bend.
Challenge yourself to stay in this pose for 30 seconds, continuing to breathe deeply.

10. Runner's Lunge Pose (Utthita Ashwa Sanchalanasana)

Transition: From Warrior III Pose, extend the left leg back behind you once more, coming onto the tiptoes/ball of your left foot.

Bring both palms to the floor, planting them on either side of your right foot as you bend your right knee to come into a lunge.
Breathe here for 30 seconds.

11. Revolved Lunge Pose (Parivrtta Utthita Ashwa Sanchalanasana)

Beginning in Runner’s Lunge Pose, inhale your right arm straight into the air, taking a gentle twist to the right. Shift your gaze to look up toward your right hand.
Breathe here for 30 seconds.

12. Goddess Pose w/ Eagle Arms (Utkata Konasana)

Transition: Release from Revolved Lunge Pose, rotate both feet to face the left side of your mat, and come into a wide-legged 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.
Extend your arms straight in front of you, 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.
Maintain this pose for 30-45 seconds, breathing deeply.

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

13. Boat Pose (Navasana)

Transition: Release from Goddess Pose and come into a seated position on your mat with your spine tall and legs extended in front of you.

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.

14. Reverse Table Top Pose (Ardha Purvottanasana)

Transition: Release from Boat Pose. Keep your torso leaned back as you release your right leg from Boat 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.

15. Bridge Pose (Setu Bandha Sarvangasana)

Transition: Release from Reverse Table Top and lower back to the floor to lie supine.

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 seconds, then lower your body back to the mat to release from the pose.

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.