Yoga Day 7

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. Revolved Figure Four Pose (Upavistha Parivrtta Ardha Utkatasana)

Transition: Release your legs from Easy Pose and straighten them out in front of you.

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. Toe Squat

Transition: From Wide Child’s Pose, lift your torso and bring your legs together in Thunderbolt Pose (Vajrasana).

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

2. Toe Squat w/ Head to Knees

From Toe Squat, raise your knees away from the ground and lower your head toward your knees.
Try to breathe and hold your balance here for 30 seconds.

3. Standing Forward Fold Pose (Uttanasana)

Transition: Release from Toe Squat w/ Head-to-Knee, straightening your legs as your sink your heels to the ground 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 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.
Remain here for another breath or two.

4. Standing Roll-Up Flow

Transition: From Standing Forward Fold, bend your knees relaxing your upper body further down with your palms on the floor.

From Standing Forward Fold with both knees bent, inhale and slowly raise your torso as you straighten your knees. Allow your arms to dangle, rounding your spine.
Once your legs are straight, continue slowly rolling your spine up until your spine is straight and your arms are relaxed by your sides in Mountain Pose (Tadasana).

5. Volcano Pose (Urdhva Hastasana)

Begin in Mountain Pose (Tadasana).
Inhale and sweep your arms up over your head, either joining your palms together or keeping them parallel to each other.
Shift your gaze up to the ceiling and breathe here for 30-60 seconds.

6. Swaying Palm Tree Pose (Talasana)

Transition: From Volcano Pose, release your arms back down to your sides and return your gaze forward in Mountain Pose (Tadasana).

Begin in Mountain Pose (Tadasana).
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.
Exhale and take a side bend, leaning your arms and upper body to the right.
Breathe here for 30 seconds, then inhale back to the center.
On your next exhale, lean your arms and upper body to the left. Remain here for another 30 seconds.

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

Transition: Release your arms and return to Mountain Pose (Tadasana).

Begin in Mountain Pose (Tadasana). Interlock your fingers behind your back, palms facing each other.
Inhale as you knit your shoulder blades in to broaden the chest, taking a gentle backbend in the upper back and neck as you extend your arms and push down through them toward the floor.
Remain here for 30-60 seconds.

8. Dangling Pose (Baddha Hasta Uttanasana)

Transition: Release your arms and straighten your torso to come back into Mountain Pose (Tadasana).

Begin in Mountain Pose (Tadasana).
Take a deep breath, then exhale and bend your knees, folding your upper body forward. Keep the spine long and straight.
Allow your arms to dangle freely, or grab onto your elbows. Feel free to rock gently from side to side.
Remain here for 30-60 seconds.

9. Revolved Forward Fold w/ Bent Knee (Parivrtta Uttanasana)

Transition: From Dangling Pose, straighten both legs to come into a Standing Forward Fold.

Begin in Standing Forward Fold Pose.
Keeping your right leg straight, exhale and take a slight bend in your left leg.
Inhale and lengthen your spine, twisting your upper body to the right. Your left hand or fingertips should be on the floor, while your left arm extends straight upward. Rotate your head to shift your gaze up toward your left hand.
Spend 30 seconds here, then return to the center and repeat on the opposite side.

10. Garland Pose (Malasana)

Transition: Release from Revolved Forward Fold, straightening your legs and lifting your torso straight up to come into Mountain Pose (Tadasana).

Begin in a standing position.
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.

11. Seated Wind Release Pose (Upavistha Pavanmuktasana)

Transition: From Garland Pose, release your buttocks to the ground to come into a seated position, relaxing your hands by your sides. Extend your legs in front of you to come into Staff Pose.

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.

12. Spinal Rock Pose (Jhulana Lurhakanasana)

Begin in Seated Wind Release Pose. Round your back, tucking your head between your knees.
Slowly rock backward onto your mat.
Spend 30-60 seconds here, rocking front to back and side to side.

13. Corpse Pose (Savasana)

Transition: Release your arms and legs from Spinal Rock Pose for a delightful and deserved 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.