Yoga Day 11 – Habit Nest

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    Yoga Day 11

    WARM-UP

    1. Revolved Staff Pose Flow (Parivrtta Dandasana)

    Starting position: Begin in Staff Pose; sit with your legs extended in front of you and spine straight.

    1. In Staff Pose, extend your arms straight out in a T shape.
    2. Take a deep inhale, then exhale and twist your spine to the right, arms still extended.
    3. Inhale and return to the center, then exhale and twist to the left.
    4. Repeat this movement for 30-60 seconds.

    2. Seated Ankle Rotations

    1. 1. Rotate both feet at the ankle joint, first bringing the toes inward for 30 seconds, then outward for another 30 seconds.

    3. 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 30 seconds, then counterclockwise for 30 seconds.
    3. Return your right leg to the mat, then repeat on the left.

     

    4. Seated Hip Rotations

    1. In Staff Pose (Dandasana), 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.

     

    5. 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.

     

    6. Seated Neck Rolls

    1. Relax your arms, placing your hands either on your lap or the floor. You can stay seated the way you are or bend your knees to sit cross-legged.
    2. Tuck your chin and slowly relax your head forward, feeling a stretch along the back of your neck and the base of your skull.
    3. Gently roll your head in a clockwise circle 4-5 times, then counterclockwise 4-5 times.

    7. Easy Pose Mudra Flow (Sukhasana)

    1. While in Easy Pose, bend your elbows, close your fists, then point your index finger upward. Rotate your forearms at the elbow joint, drawing small circles in the air with your index finger.
    2. Close your eyes and remain here, taking 1-2 deep breaths.

    8. Wrist Rolls w/ Clasped Hands

    1. Clasp your hands in front of you, interlocking your fingers, and rolling the wrist joint first so that your dominant wrist deviates toward you, then away from you in a figure-eight motion.
    2. Repeat this motion for 30 seconds.

     

    9. Easy Pose Bound Arm Rolls (Sukhasana)

    1. Starting in Easy Pose, inhale and raise your arms above your head, gripping your elbows.
    2. Roll your arms and upper body to the right, and continue in a circular motion as you inhale your way up.
    3. Repeat this movement slowly 2-3 times to the right, then 2-3 times to the left.

    10. Easy Pose w/ Bound Hands (Baddha Hasta Sukhasana)

    1. In Easy Pose, exhale your arms behind your back, joining your palms and interlocking your fingers.
    2. Inhale and broaden your chest as you extend your arms down toward the ground behind you.
    3. Remain here and breathe deeply for 30-60 seconds.

     

    11. Easy Pose Forward Fold (Sukhasana)

    1. In Easy Pose, ground your sit bones and inhale as you lengthen your spine.
    2. Exhale and hinge forward at the hips, keeping your spine long as you walk your hands as far as you can get them away from your legs without your shoulders creeping toward your ears.
    3. Remain here for 30-60 seconds, breathing deeply.

    12. Cat-Cow Rib Circles (Chakravakasana)

    1. Begin in Table Top Pose. Exhale and round your back into Cat Pose, then move your ribcage in a circular motion to the side, down into Cow Pose, and finally back up and around to Cat Pose.
    2. Continue flowing your breath with your movements; inhale as you move down into Cow, then exhale as your ribcage swings back up to Cat Pose.
    3. Take it slow and complete 4-5 rounds in a clockwise motion, then reverse it.

     

    13. Table Top Pose Wrist Stretch (Bharmanasana)

    Transition: Remain on your hands and knees in Table Top Pose

    1. Slowly rotate your hands until your wrists face forward and your fingers point toward you.
    2. Remain here for 30 seconds.

     

    14. Toe Squat

    Transition: From Table Top Pose, sink your sit bones back onto your heels (Thunderbolt Pose).

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

     

    15. Thunderbolt Pose Ankle Stretch (Vajrasana)

    Transition: Release from the Toe Squat into Thunderbolt Pose.

    1. Begin in Thunderbolt Pose.
    2. Inhale and rock back onto the tops of your feet, creating a deep stretch along the front of your ankle.
    3. Exhale and rock forward to come back into Thunderbolt Pose.
    4. Rock back and forth slowly with your breath 3-4 times, massaging the front of your ankles and tops of the feet.

     

    16. Spinal Rock Pose (Jhulana Lurhakanasana)

    Transition: Release from Thunderbolt Pose Ankle Stretch and slowly work your way to the floor in a supine position.

    1. On an exhale, draw your knees up to your chest. Clasp your arms around your legs and round your back, tucking your head between your knees.
    2. Spend 30-60 seconds here, rocking front to back and side to side.

     

    PEAK FLOW

    1. Wind Release to Mountain Pose Flow

    Starting position: Relax your arms and legs back to the floor for a breath or two.

    1. 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.
    2. As you exhale, rock your body back and forth until you can roll forward enough to plant your feet underneath you.
    3. 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).
    4. 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.
    5. Lift your sternum up, creating a strong, open upper chest without drawing the lower ribs forward.
    6. 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.

    2. Mountain Pose Tiptoes Flow (Tadasana)

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

    3. Chair Pose (Utakatasana)

    Transition: From Mountain Pose (Tadasana), inhale and stretch your arms upward to join your palms together above your head.

    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.

     

    4. Standing Roll-Up Flow

    Transition: Fold forward from Chair Pose and come back to standing through a Standing Roll-Up Flow.

    1. 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.
    2. 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. Chair to Revolved Chair Pose Flow (Utkatasana)

    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. Bring your hands to a prayer position in front of your chest. On your next inhale, take a twist in the spine to hook your left elbow on the outer side of your right knee. Shift your gaze up toward the ceiling.
    4. On your next inhale, release from the twist to come back to regular Chair Pose.
    5. Repeat this movement for 30 seconds, alternating sides.

     

    6. Warrior I Pose w/ Cactus Arms Flow (Virabhadrasana I)

    Transition: Release from Chair Pose and step your left foot back, pointing the toes slightly outward. Keep your feet hip-width apart and your pelvis square with the front of the mat.

    1. Bend your 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.
    2. 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.
    3. On your next exhale,  straighten your right leg and cross your arms in front of your chest - right hand to just under the left shoulder, left hand to just under the right shoulder, elbows pointing toward the ground.
    4. Inhale and return to Warrior I w/ Cactus Arms, then repeat 2-3 times.

    7. Reverse Warrior Pose (Viparita Virabhadrasana)

    Transition: With your right foot forward and your left foot rotated outward a bit, pivot your body toward the left side of your mat.

    1. Stretch your arms straight out to the side in a T shape and shift your gaze out to your right hand.
    2. Turn your left palm up toward the ceiling, then as you exhale, lower your left arm and slowly slide it down the back of your left leg
    3. Remain here for 1-2 breaths.

    8. Triangle Pose (Trikonasana)

    Transition: Exhale and release from Reverse Warrior Pose by raising your torso back up and straightening your right leg.

    1. Beginning 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.
    2. 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.
    3. Inhale and extend your reach to the right, bringing your upper body over the right leg. Shift your hips back slightly.
    4. 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.
    5. 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.
    6. Remain here for 30 seconds.

     

    Repeat poses 1-8, switching to the opposite side as necessary for asymmetrical poses.

     

    9. Warrior II to Five-Pointed Star Flow

    Transition: Release from Triangle Pose by pressing your feet firmly into the floor and leading your torso back up with your left hand.

    1. Come into Warrior II Pose by bending your left knee and angling your body toward the left side of your mat. Take a breath or two here.
    2. Inhale and straighten your left leg as you swing your arms up into a V-shape. (Five-Pointed Star Pose)
    3. Exhale, bringing the arms shoulder height and parallel to the floor. Come into Warrior II Pose again, this time with the right knee bent. Take a breath or two.
    4. Inhale, straighten your right leg, and bring your arms back up into a V-shape for Five-Pointed Star Pose once again.
    5. Take another breath or two here before moving on.

    10. Intense Leg Stretch Pose (Prasarita Padottanasana)

    Transition: Remain in Five-Pointed Star Pose.

    1. Exhale and hinge at the hips, coming into a forward fold. Ground down into the floor with all 4 corners of your feet and bring both hands to the floor (or on blocks).
    2. Inhale and lengthen your spine down toward the floor, being careful not to round the back. Keep your spine and neck nice and straight as much as possible.
    3. Breathe here for 60 seconds, sinking deeper into the stretch with each exhale.

     

    11. Wide-Legged Forward Fold w/ Ankle Grab (Prasarita Padottanasana)

    Transition: Remain in Intense Leg Stretch Pose.

    1. Beginning in a wide-legged stance, inhale and slowly walk your hands to the right to grab your right ankle (or as close to your right ankle as you comfortably can).
    2. Remain here for 30 seconds, then exhale and walk your hands back to the center.
    3. On your next inhale, repeat on the left side.

    12. Mountain Pose Namaste (Tadasana)

    Transition: Release from Wide-Legged Forward Fold Pose by slowly inhaling your torso back up. Step or jump your legs back together.

    1. Begin with your feet parallel a few inches apart (or, if you need to widen your stance for better support and stability, hip-width apart).
    2. 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.
    3. Lift your sternum up, creating a strong, open upper chest without drawing the lower ribs forward.
    4. 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.
    5. Breathe here for 30 seconds before moving on to the next pose.

     

    13. Extended Mountain Pose Backbend (Tadasana)

    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.

     

    14. Volcano Pose Swan Dive Flow

    Transition: Inhale back to Mountain Pose, keeping your arms straight up in the air with the palms together or facing each other with arms parallel.

    1. Take a deep inhale with your arms raised, inhaling through the nose.
    2. As you exhale, hinge forward at the hips for a forward fold and sweep your arms out and downward in a swan dive motion. This brings you to Standing Forward Fold Pose.
    3. Take another deep breath or two here before moving on.

     

    15. Vinyasa II

    Transition: From Standing Forward Fold Pose, bring your palms to the floor and step or jump your legs back to come into Plank Pose.

    1. Beginning in Plank Pose, exhale and lower yourself to the ground through the Four-Limbed Staff Pose, keeping your elbows stacked above your wrists.
    2. Inhale and extend your arms, pushing down into the floor through the tops of your feet and toes as you lift your torso into Upward-Facing Dog Pose.
    3. Exhale and tuck your toes, lifting your pelvis up and back, pushing yourself up into Downward Facing Dog Pose.

     

    16. Thunderbolt to Child's Pose Flow

    Transition: From Downward-Facing Dog Pose, exhale and bring your knees to the floor as you sink your sit bones back, coming to a seated position in Thunderbolt Pose.

    1. Breathe in Thunderbolt Pose for a moment to center yourself, then inhale your pelvis up and forward as you raise your arms into the air for Kneeling Pose. You can either join your palms or keep your arms parallel with palms facing each other.
    2. Exhale and bring your palms to the floor, stacking your shoulders above your wrists in Table Top Pose, but round your back for a quick Cat Pose stretch.
    3. Inhale and arch your back, pushing the tailbone up and out for a Cow Pose stretch.
    4. Exhale and sink your sit bones back onto your heels, pushing the floor away with your palms and resting your forehead on the floor for Child’s Pose.
    5. Repeat this movement 1-2 times.

    COOL DOWN

    1. Toe Squat

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

    1. 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

    1. From Toe Squat, raise your knees away from the ground and lower your head toward your knees.
    2. 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).

    1. 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!).
    2. Take a deep inhale into your chest, lengthening the spine.
    3. On the exhale, try to take that slight bend in the knee a bit straighter, making sure not to hyperextend or lock your knees.
    4. 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.
    5. 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.

    1. 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.
    2. 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)

    1. Begin in Mountain Pose (Tadasana).
    2. Inhale and sweep your arms up over your head, either joining your palms together or keeping them parallel to each other.
    3. 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).

    1. Begin in Mountain Pose (Tadasana).
    2. 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.
    3. Exhale and take a side bend, leaning your arms and upper body to the right.
    4. Breathe here for 30 seconds, then inhale back to the center.
    5. 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).

    1. Begin in Mountain Pose (Tadasana). Interlock your fingers behind your back, palms facing each other.
    2. 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.
    3. 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).

    1. Begin in Mountain Pose (Tadasana).
    2. Take a deep breath, then exhale and bend your knees, folding your upper body forward. Keep the spine long and straight.
    3. Allow your arms to dangle freely, or grab onto your elbows. Feel free to rock gently from side to side.
    4. 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.

    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.
     

    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).

    1. Begin in a standing position.
    2. Bring your feet slightly wider than hip-distance and angle the feet outward a bit.
    3. 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.
    4. Bring your palms together in the center with your elbows tucked against your inner thighs.
    5. 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.

    1. Begin in a seated position with your legs straight out in front of you.
    2. Take a deep breath, then exhale and bend both knees, bringing your thighs in toward your chest. Keep your spine nice and tall.
    3. Inhale and wrap your arms around your legs, hugging them tightly.
    4. Remain here for 30-60 seconds, breathing deeply.

     

    12. Spinal Rock Pose (Jhulana Lurhakanasana)

    1. Begin in Seated Wind Release Pose. Round your back, tucking your head between your knees.
    2. Slowly rock backward onto your mat.
    3. 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!

    1. Begin by lying supine on the floor or mat.
    2. 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.
    3. 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.
    4. 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.
    5. 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.
    6. Stay here for as long as you’d like, letting your mind enter a meditative state while you progressively relax your muscles.
    7. 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.

     

    Namaste!

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