Yoga Day 10

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. Seated Shoulder Rolls

In Easy Pose (Sukhasana), relax your shoulders. Either relax your arms down to your lap, the floor, or in front of your knees.
Rotate your shoulders up, forward, down, and back in a circular motion.
Repeat while you take 1-2 deep breaths, then reverse the motion for 1-2 breaths.

3. Seated Neck Rolls

Relax your arms, placing the 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.

4. Seated Torso Circles (Sufi Grinds)

In Easy Pose (Sukhasana), place your hands on your knees.
Inhale and open your chest as your lean forward, keeping your sit bones grounded.
Rotate your torso in a clockwise circular motion for 30 seconds, keeping it slow and controlled, then repeat counterclockwise.

5. 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).

6. Cat-Cow Pose (Chakravakasana)

Transition: From Easy Pose (Sukhasana), slowly uncross your legs and rock forward onto your hands and knees.

Inhale and arch your back downward, pushing your tailbone up and outward. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)
On your exhale, tuck your chin and tailbone inward, pull your shoulder blades apart, and round your spine like a cat that’s stretching or startled. (Cat)
Repeat this movement for 30-60 seconds.

7. Table Top Hip Circles (Bharmanasana)

Transition: From Cat-Cow Pose (Chakravakasana), remain on your hands and knees and bring your spine to a neutral position.

Start on your hands and knees. Inhale and rock forward on your hands a bit, shifting forward on your knees and raising your lower legs off the ground a bit.
Rotate your hips in a clockwise circular motion for 30-45 seconds, then repeat counterclockwise.

8. Kneeling Sun Salutation (Surya Namaskara)

Transition: From Table Top Pose (Bharmanasana), sink your sit bones down to your heels, separating the legs a bit. Widen your legs a bit, but keep your toes together. Relax your arms beside you with fingertips pointing behind you.

Inhale and raise your torso straight up as you bring your legs back together (Vajrasana).
On your next inhale, lift your buttocks away from your heels, creating a long straight line from your head to your knees while your lower legs remain together on the floor (Kneeling Pose)
Exhale and raise your arms overhead with palms facing each other.
Inhale and bring your hands to the small of your back just above your hips.
Exhale and take a backbend, bringing your hands to your heels (Camel Pose).
Inhale and straighten the torso back up. Exhale and lean forward, bringing your hands to the mat. Extend your arms and stack your shoulders above your wrists. Cross one ankle over the other and lift your lower legs off the floor.
On your next exhale, lower the upper body to the ground, stacking your elbows above your wrists. Uncross your ankles and tuck your toes (Chaturanga Dandasana)
Bring your pelvis down to the floor and relax your legs to the floor. Inhale and push the floor away with your hands, lifting the torso. Relax your neck back a bit, taking a gentle backbend (Upward-Facing Dog Pose).
On your next exhale, tuck your toes and push your tailbone up away from the mat, straightening the legs and arms. Your body should make an upside-down V shape (Downward Facing Dog Pose).
Take a deep breath, then exhale and bring your knees to the floor, sinking the sit bones back onto your heels. Place your forehead on the ground and relax your arms beside you with fingertips pointing away from you (Child’s Pose).

9. Staff Pose (Dandasana)

Transition: From Child’s Pose (Balasana), raise your torso straight up. Extend your legs straight in front of you.

Come to a seated position with your sit bones grounded and your spine straight and tall.
Stretch your legs straight out in front of you, toes pointing up toward the ceiling.
Close your eyes and breathe deeply here for 30 seconds.

10. Revolved Staff Pose Flow (Parivrtta Dandasana)

In Staff Pose (Dandasana), 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 for 30-60 seconds.

11. Staff Pose Leg Lift & Slide (Dandasana)

Transition: Return to center and relax your arms, bringing your hand to your lap or the ground.

In Staff Pose (Dandasana), inhale and raise your right leg off the ground as far as you can without rounding in the lower back or feeling any discomfort. Keep your feet engaged, heels pushing away.
On your next inhale, slide your leg out to the side for a moment. Exhale and return your leg to the center, then release it to the floor.
Repeat this for 30 seconds on the right side, then on the left.

12. Staff Pose Knee Stretch (Dandasana)

In Staff Pose (Dandasana), inhale and lift your right leg off the ground, keeping it straight.
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
Inhale and extend your leg back out, relaxing it to the ground.
Repeat on the left side for 30 seconds.

13. Seated Hip Rotation

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.

14. 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 straight, or bring it inward as if you’re going to sit cross-legged.
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.

15. Seated Straddle Pose (Upavistha Konasana)

Starting from Staff Pose (Dandasana), 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.
Bring your palms to the ground in front of you, leaning your torso forward as much as you comfortably can.
Breathe deeply here for 30-60 seconds.

16. Head-to-Knee Pose (Janu Sirsasana)

Transition: From Seated Straddle Prep (Upavistha Konasana), raise your torso straight up.

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.
Raise your torso back up, extend your left leg back out, and repeat this stretch on the left leg.

PEAK FLOW

1. Bound Angle Pose (Baddha Konasana)

Transition: Start 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.

2. Firelog Pose Variation (Agnistambhasana)

Transition: Release from Bound Angle Pose (Baddha Konasana) and extend your legs straight in front of you.

Start in a seated position with your legs straight in front of you.
Bring your right ankle to your left thigh just above the knee, making your shin run in a straight line perpendicular to your thigh. Engage the foot, pressing out through your right heel. Sit tall, lengthening the spine and grounding your sit bones.
Remain here and breathe for 30 seconds, then repeat on the other side.

3. Half Cow Face Pose (Ardha Gomukhasana)

Transition: From Firelog Pose Variation (Agnistambhasana), bring the outer edge of your right foot to the ground on the outside of your left thigh.

With your right foot stacked on your left thigh, bring your inner thighs together. Try to bring the back of your right heel as close to your left outer thigh.
Inhale and sit tall, lengthening your spine. On the exhale, hinge forward at the hips and bring the tips of your fingers to the floor beside you.
Breathe deeply here for 30 seconds. With each exhale, try to walk your fingers forward a bit to deepen the stretch.
Repeat on the other side.

4. Cow Face Pose w/ Eagle Arms (Gomukhasana)

Transition: From Half Cow Face Pose (Ardha Gomukhasana), inhale and walk your torso back up with your hands until your spine is tall and straight. Keep your legs as they are.

Place your palms on the ground behind you and lean back until you can comfortably bend your left leg and bring the outer side of your left knee to the ground directly below your right knee. Bring the heel of your left foot in toward your right thigh as close as you can.
Sit tall once more, straightening the spine and grounding the sit bones.
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.
Remain here for 30 seconds, breathing deeply.
Switch your arms and legs, and remain here for another 30 seconds.

5. Mountain Pose (Tadasana)

Transition: Release from Cow Face Pose w/ Eagle Arms (Gomukhasana) by uncrossing your arms and leaning back slightly to pull your thighs away from each other. Rock forward, coming onto your hands and knees, and slowly rise to stand.

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.
Breathe here for a few moments before moving on to the next pose.

6. Mountain Pose w/ Beginner Eagle Arms (Tadasana)

Transition: Beginning in Mountain Pose (Tadasana), bring your right palm to your left shoulder and your left palm to your right shoulder, stacking your right elbow over the left.

Breathe here for 30 seconds.

7. Warrior I Pose w/ Eagle Arms (Virabhadrasana I)

Transition: From Mountain Pose w/ Beginner Eagle Arms (Tadasana), step your right foot forward and your left foot back.

With your right foot forward and your left foot back, bend the right knee until your thigh is parallel to the ground. Keep the left thigh bone pushed back while tucking the tailbone forward a bit, engaging your core.
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.
Breathe here for 30 seconds, keeping your hips squared straight ahead and the bottom of your forward leg parallel to the floor.

8. Chair Pose w/ Eagle Arms (Utkatasana)

Transition: Release from Warrior I Pose w/ Eagle Arms by stepping your legs back together but maintain the Eagle Arms.

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.

9. Eagle Pose (Garudasana)

Transition: From Chair Pose w/ Eagle Arms, straighten your legs, but keep the Eagle Arms.

Begin with your legs straight.
Inhale and cross your right leg over your left. Shift your weight onto your left foot and hook the top of your right foot on the back of your left calf. Take a moment to find stability.
On an exhale, bend your knees and slowly lower your tailbone as if you’re about to sit in an invisible chair, leaning the upper body forward slightly.
Breathe here for 30 seconds.

10. Chair Pose w/ Cactus Arms (Utkatasana)

Transition: Release from Eagle Pose (Garudasana) by straightening your legs and upper body, uncrossing the arms and legs. Relax your arms to your sides.

Start in Mountain Pose (Tadasana). Make sure you have a firm base of support through your feet.
Extend your arms straight out to each side in a T shape with your palms facing the floor. Bend your elbows and bring your forearms parallel to each other, fingertips pointing forward. Then, roll your arms so that your fingertips point toward the ceiling and your palms face forward.
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.

11. Warrior I Pose w/ Cactus Arms (Virabhadrasana I)

Transition: From Chair Pose w/ Cactus Arms (Utkatasana), straighten the legs and maintain the cactus arms.

Step your right foot forward and your left foot back, and bend the right knee until your thigh is parallel to the ground. Keep the left thigh bone pushed back while tucking the tailbone forward a bit, engaging your core.
Breathe here for 30 seconds.

12. Mountain Pose w/ Cactus Pose (Tadasana)

Transition: From Warrior I Pose w/ Cactus Arms (Virabhadrasana I), step your legs back together while maintaining Cactus Arms.

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.
Breathe here for a few moments before moving on to the next pose.

Repeat poses 6-12, switching to the opposite side as necessary for asymmetrical poses.

13. Garland Pose (Malasana)

Transition: From Mountain Pose w/ Cactus Arms, relax your arms down to your sides.

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.

14. Wide Child's Pose (Prasarita Balasana)

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

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

COOL DOWN

1. Child's Pose w/ Reverse Prayer (Balasana)

Transition: Remain in Wide Child’s Pose.

From Wide Child’s Pose, lower your elbows to the ground and bring your palms together as if you were going to pray.
Lower your palms down toward your upper back and rest them there.
Hold this pose for 30-60 seconds.

2. Table Top Pose (Bharmanasana)

Transition: Release your arms from the reverse prayer position, lift your sit bones away from your heels, and come forward onto your hands and knees.

Table Top Pose is super simple: just get on your hands and knees with your hands stacked under your shoulders and your knees stacked under your hips, parallel to each other.
Remain in this pose for 30 seconds, awakening and engaging the core and inner thighs; firmly rooting your shoulder blades down away from your ears.

3. Thread the Needle Pose (Urdhva Mukha Pasasana)

Transition: Remain in Table Top Pose.

Begin on your hands and knees.
Take a deep breath as you lift your left palm. Exhale and thread your left arm underneath you and past your right arm, bending the right arm so you can fully extend the left arm and lay it flat on the floor.
Remain here for 30 seconds, resting your left ear to the floor and progressively relaxing deeper into the pose.
Inhale and return to your hands and knees, then repeat with the right arm threaded under you.

4. Staff Pose (Dandasana)

Transition: Release from Thread the Needle Pose by lifting your upper body, sitting back, and swinging your legs around to bring them in front of you.

Come to a seated position with your sit bones grounded and your spine straight and tall.
Stretch your legs straight out in front of you, toes pointing up toward the ceiling.
Close your eyes and breathe deeply here for 60 seconds.

5. Sage Marichi Pose C (Marichyasana C)

Transition: Flow into Sage Marichi Pose from Staff Pose.

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.

6. Seated Forward Fold Pose (Paschimottanasana)

Transition: Release from Sage Marichi Pose C to Staff Pose, then flow into Seated Forward Fold.

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.

7. Bound Angle Pose (Baddha Konasana)

Transition: Lift up from Seated Forward Fold into Staff Pose, then get yourself situated and comfortable to flow into Bound Angle Pose.

Start 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.

8. 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.

9. Wind Release Pose (Pavanmuktasana)

Transition: Release from Seated Star Pose by inhaling your torso back up, straightening your legs one by one, then lying back on your mat.

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.

10. Half Plow Pose (Ardha Halasana)

Transition: From Wind Release Pose, return your legs flat to the mat to flow into Half Plow Pose.

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.

11. Bridge Pose (Setu Bandha Sarvangasana)

Transition: Slowly release your legs back down to the mat and plant the bottoms of your feet on the floor.

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.

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

Transition: Lower yourself back to the ground from Bridge Pose, relax your legs straight in front of you, then flow into Supine Spinal Twist.

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.

13. Reclining Bound Angle Pose (Supta Baddha Konasana)

Transition: Release from Supine Spine Twist by relaxing your arms and legs flat on the mat.

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.

14. Corpse Pose (Savasana)

Transition: Release from Reclining Bound Angle Pose, relaxing your arms and legs onto the mat.

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.