Yoga Day 8 – Habit Nest
Skip to content

FREE SHIPPING ON ORDERS OVER $50!

    Yoga Transformation Journal

    Day 08: Set Your Intention

    Warm Up

    1. Seated Knee Rotations

    1. 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.

    2. Keeping the right foot off the ground, rotate your lower leg clockwise in a circular motion for 15-30 seconds, then counterclockwise for 15-30 seconds.

    3. Return your right leg to the mat, then repeat on the left.

    2. Cradle Pose

    1. Raise your right leg, bringing the knee up to your chest and keeping your right foot flexed. You can keep your left leg straight, or bring it inward as if you’re going to sit cross-legged.

    2. 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.

    3. Remain here for 30-45 seconds, release your right leg back to the mat, then repeat with the left leg.

    3. Seated Hip Rotations

    1. Bring your right ankle to the top of your left thigh.

    2. 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.

    3. Draw small circles in the air with your right knee 5 times, reverse the circles 5 times, and return to starting position.

    4. Finally, repeat on the left side.

    4. Seated Butterfly Wings

    1. Bend your legs at the knee, bringing the soles of your feet together in front of you.

    2. Inhale and grab onto your feet with both hands. If possible, gently try to pull your heels in a bit closer toward the groin.

    3. Your arms and shoulders should remain relaxed, but your spine should be long and straight. Don’t force the stretch beyond what feels right!

    4. Pretend that your legs are butterfly wings, gently flapping the knees up and down. This gets your blood circulating and generates warmth in the muscles.

    5. Continue this movement for 30-60 seconds.

    6. To release, stop the movements, let go of your feet, and stretch one leg at a time straight in front of you.

    5. Elbow Flexion/Extension

    1. Keeping your arms outstretched, rotate your palms to face the ceiling.

    2. Slowly bend your elbows, bringing your right hand to your right shoulder and your left hand to your left shoulder.

    3. Hold for a moment or two, then slowly straighten your arms back out.

    4. Repeat 5-10 times (or 30 seconds).

    6. Shoulder Socket Rotations

    1. Bring your right hand to your right shoulder, and your left hand to your left shoulder.

    2. Start by drawing the elbows inward to touch each other.

    3. Next, bring your elbows up next to your head so that they point to the ceiling.

    4. Then, bring the elbows back down and open them outward so that they point to either side of you.

    5. Repeat this movement for 30-60 seconds.

    Peak Flow

    7. Plank to Downward Dog Pose Flow

    1. 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.

    2. 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.

    3. Remain here for 1-2 full breaths.

    8. Three-Legged Downward Dog to Tiger Curl Flow

    1. Begin in Downward Facing Dog Pose.

    2. Inhale and lift your right leg, extending it up and out.

    3. As you exhale, really draw your core in and round your back slightly to bring your right knee to your elbow or nose.

    4. Repeat this motion for 30 seconds.

    9. Lizard Pose

    1. Begin in Downward Facing Dog.

    2. Inhale and float your right leg up, then exhale it 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.

    3.Take a deep breath, then exhale and bring your forearms to the floor. Keep your neck neutral, and your spine long and straight.

    4. Breathe here for 30 seconds.

    10. Extended Mountain Pose Backbend

    1. In Mountain Pose, raise your arms above your head with your palms together or parallel to each other.

    2. Inhale, your chest broadening upwards as you slowly lean your arms backward. Stay steadily grounded, and don’t overexaggerate the backbend — keep it subtle and sweet. Let your neck relax comfortably back.

    3. Breathe here for 30 seconds.

    11. Bridge Pose w/ Arm Flow

    1. Take a moment to completely relax the spine and bring awareness to your breath.

    2. Inhale and swing your arms up into the air with palms parallel and facing each other. Engage your back, core, glutes, and quads to lift your body up, keeping your shoulder blades planted.

    3. At the height of the pose, your arms will come all the way to the ground, fingertips pointing away from you. There should be a straight line running along your chest all the way out to your knees, and your knees should be stacked above your ankles.

    4. Hold this position and breathe for 30-60 seconds.

    12. Half Plow Pose Flow

    1. Begin in a supine position with your feet flat on the ground.

    2. Inhale and bend the knees 90 degrees, thighs raised straight up and stacking your knees above your hips. Keep your feet engaged.

    3. On your next inhale, straighten your legs into Half Plow Pose. Now your ankles, knees, and hips should be stacked.

    4. Slowly exhale your legs back down to the mat as far as you can without flattening or rounding the small of your back, keeping them extended straight.

    5. Repeat this flow for 30-60 seconds.

    Cool Down

    13. Half Lord of the Fishes Pose

    1. Begin in Staff Pose (Dandasana) with your sit bones grounded and your spine straight and tall.

    2. Inhale and lift your right leg, bringing it over the left leg and planting your foot on the mat beside your left outer thigh.

    3. Exhale and bend the left knee, bringing the heel of your left foot toward your right sit bone OR keep your left leg straight.

    4. Inhale and broaden your chest, keeping the shoulder blades strong and down away from the ears.

    5. 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.

    6. Breathe here for 30 seconds, gently pressing your elbow against your knee to deepen the twist with each exhale.

    7. Slowly release the twist and return to the starting position, then repeat on the other side.

    14. Wind Release Pose w/ Knee to Nose

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

    2. 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.

    3. As you exhale, lift your head up and bring your head to your knees (or as close as you can).

    4. Breathe deeply here for 30-60 seconds. With each exhalation, hug your knees a bit tighter and closer to your chest, then relax your grip slightly with each inhale.

    15. Happy Baby Pose

    1. On an exhale, bring your legs back up toward your chest.

    2. Inhale and grab onto the outer sides of your feet, widening your legs slightly and trying to bring your knees to your armpits.

    3. 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!

    }