Yoga Day 20 – Habit Nest
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    Yoga Transformation Journal

    Day 20: Set Your Intention

    Warm Up

    1. Supine Arm Sweep I

    1. Inhale and sweep your arms along the floor so that your arms create a T-shape with your palms facing upward.

    2. Exhale, then inhale and slide your arms once more so that your upper arms are next to your ears and your fingertips point behind you.

    3. Exhale both arms back to your sides, then repeat 3-4 more times.

    2. Dead Bug Core Execise II

    1. Begin by lying in a supine position. Activate your core, drawing the belly button up and in while tucking the tailbone forward slightly.

    2. Inhale and raise both arms and legs straight up toward the ceiling.

    3. On your next inhale, bend your right knee and left elbow to a ~90-degree angle.

    4. Exhale and bend your left knee and right elbow to match the opposite arm and leg.

    5. Inhale and straighten your right knee and left elbow, leaving the left knee and right elbow bent.

    6. Exhale, then inhale both arms and legs straight up again.

    7. Repeat this series of movements 5-6 more times and feel free to experiment with speeding it up or taking it slower.

    3. Staff Pose Knee Stretch

    1. In Staff Pose (Dandasana), inhale and lift your right leg off the ground, keeping it straight.

    2. Exhale and bend your right knee, planting your foot on the mat a few inches in front of your bottom. Wrap your arms around the right shin, hugging it in as tight as possible. Breathe here for 30 seconds

    3. Inhale and extend your leg back out, relaxing it to the ground.

    4. Repeat on the left side for 30 seconds.

    4. 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.

    5. Balancing Table Top Knee to Nose Flow

    1. Beginning on your hands and knees, inhale your right leg up and extend it straight behind you.

    2. Exhale, tuck your chin, bend your right knee, and bring the right knee forward toward your nose.

    3. Inhale and release, returning to Table Top Pose.

    4. Exhale, then inhale and repeat 4-5 more times on the right.

    5. Repeat on the left side with the same amount of reps.

    6. Simple Grounded Shakti Flow

    1. Beginning in Child’s Pose, inhale your body forward, returning to Table Top Pose.

    2. Broaden the chest as you bring the front of your thighs, shins, and feet flat on the floor, bringing you to Sphinx Pose. Take 1-2 breaths here before moving on.

    3. On your next inhale, tuck your toes and lift your sit bones up and back, coming into Downward Facing Dog Pose. Take another breath or two here.

    4. Exhale your knees to the floor, stacking your shoulders above your wrists and hips above your knees in Table Top. Breathe here for 1-2 breaths.

    5. Exhale and sink your sit bones down and back as you push the floor away with your hands to come into Child’s Pose.

    Bonus: If you feel up to it, repeat this series of movements 1-2 more times with a little more speed.

    Peak Flow

    7. Chair Pose

    1. Start in Mountain Pose (Tadasana) Make sure you have a firm base of support through your feet.

    2. 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.

    3. Breathe here for 30 seconds.

    8. Revolved Forward Fold w/ Bent Knee

    1. Begin in Standing Forward Fold Pose.

    2. Keeping your right leg straight, exhale and take a slight bend in your left leg.

    3. 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.

    4. Spend 30 seconds here, then return to the center and repeat on the opposite side.

    9. Warrior III Leg Sweep Flow

    1. 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.

    2. Slowly begin to shift your weight onto your right leg, firming the inner thighs and engaging the core.

    3. 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. (Warrior III)

    4. On your next inhale, bring your hands to your hips and swing your left leg straight forward as you raise your upper body so that the crown of your head points to the ceiling.

    5. Exhale and swing your left leg back as you return to Warrior III.

    6. Repeat this movement for 2-3 breaths.

    10. Standing Wind Release Pose

    1. Beginning in Mountain Pose, inhale, and lift your right foot slightly.

    2. 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.

    3. Hold this pose for 30 seconds, then release back to Mountain Pose.

    11. Extended Single Angle Pose

    1. Inhale your left arm straight up, rolling your chest to the left and broadening the chest.

    2. Remain here for 30 seconds.

    12. Wide-Legged Lateral Squat

    1. Start to bend the right knee, keeping the left leg straight. Flex your left foot so that your toes point to the ceiling.

    2. As you bend the right knee, you can either keep the right foot flat on the floor or come onto the ball of your foot. Bend until you bring the bottom of your thigh to the back of your calf muscle.

    3. Breathe here for 2-3 breaths, then release back to Five-Pointed Star Pose.

    Cool Down

    13. Sitting Swan Pose

    1. Start in a seated position with your legs straight in front of you.

    2. Place your hands on the floor behind you and lean your torso back, shifting your upper body weight to your palms.

    3. Bring your right ankle to your left thigh, just above the left knee.

    4. 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.

    5. Your muscles might resist at first, but hold the pose and stay still for 30 seconds.

    6. Repeat on the other side.

    14. Seated Straddle Forward Fold Pose

    1. From Seated Straddle Pose, make sure your sit bones are grounded and your spine stays long.

    2. 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.

    3. Breathe here for 30-60 seconds, then raise back up to Seated Straddle Pose.

    15. Supine Spinal Twist Pose

    1. Start out lying supine on your mat.

    2. Extend your arms out to each side of you like you’re making a T shape.

    3. Inhale and lift your legs, bending at the knees 90 degrees and keeping them together.

    4. Exhale and bring your knees to the ground on your right side. Shift your gaze to your left fingertips.

    5. Stay here for 30 seconds. Close your eyes and really relax into this posture.

    6. Inhale and raise your knees back up, bringing them back to the center with your hips grounded. Exhale and release your legs back to the floor

    7. Repeat on your left side.

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