Yoga Day 2

WARM-UP

1. Constructive Rest Pose w/ Arms Overhead

Starting position: Start by lying supine (on your back). Bend the knees and plant the bottoms of your feet on the ground ~12-16 inches away from your buttocks (Constructive Rest Pose).

Inhale and sweep your arms along the floor, bringing your upper arms to rest on the ground next to your ears.
Spend 30-60 seconds here, collecting your thoughts and tuning into your breath. When you’re done, sweep your arms back down to rest beside your torso.

2. Cycling Pose (Pada Sanchalanasana)

Transition: Release from Constructive Rest Pose, relaxing your arms beside you and extending the legs straight.

Start out lying supine with your legs extended straight and your arms relaxed.
On an exhale, lift and bend your right leg, bringing the front of the thigh toward your chest.
Inhale, straightening your leg with the bottoms of your feet facing the ceiling.
Exhale and lower your leg toward the ground, keeping it hovering a few inches above the floor.
Inhale and relax your right leg back to the floor completely, then repeat with your left leg.
Repeat 2-3 more times for each leg.

3. Supine Windshield Wipers

Transition: From Cycling Pose (Pada Sanchalanasana), remain on your back and plant your feet flat on the mat.

Begin lying supine. Bend the knees, planting the bottom of your feet on the floor at the outer edges of your mat.
Extend your arms straight out on the ground beside you in a T shape.
Keeping your upper arms flat on the ground, raise your forearms straight up and make sure your back and shoulder blades are broad. Then, rotate your upper arms back, bringing your forearms down to the ground pointing away from you (Cactus Arms). If this is too uncomfortable, you can keep your arms in the T shape.
Inhale and lean both knees to the right, slowly lowering them toward the ground as far as you comfortably can.
Spend 30 seconds here, breathing deeply, then exhale and lift your knees back to the starting position.
Repeat, this time leaning your knees to the left.

4. Reclined Half Cow Face Pose (Supta Ardha Gomukhasana)

Transition: Remain lying supine. Relax your arms beside you and bring your legs inward so that they’re hip-width apart, planting your feet on the mat.

Start out lying supine with your feet planted hip-distance apart on the mat.
Inhale and slowly allow the outer side of your right knee to sink to the ground. Bring the bottom of your right foot a little closer to your left foot if needed or make any other necessary adjustments in order to fully achieve this.
Exhale and lift your left leg, then inhale as you thread it over your right leg, bringing the bottom of your left foot to the mat on the other side of the right thigh.
Breathe deeply here for 30-60 seconds, then return to the starting position and repeat on the other side.

5. Reclined Hand-to-Big-Toe Pose (Supta Padangusthasana)

Transition: From Reclined Half Cow Face Pose (Supta Ardha Gomukhasana), straighten both legs.

Begin lying supine with your legs straight and hip-width apart. Flex the feet, pushing your heels away from you.
On an exhale, lift your right leg and bend the knee so that you can grab your big toe with the thumb, index and middle fingers of your right hand. Alternatively, you can loop a strap or towel over the ball of your foot and hold on with both hands.
Inhale and slowly straighten your right leg (or get it however close to straight you can comfortably achieve without strain or discomfort).
Take 2-3 deep breaths here, then inhale and slowly lower the outer side of your right leg down toward the floor (or as far as you can) on your right side.
Exhale, return your leg to the center, and lower it back to the floor straight in front of you on the inhale.
Repeat with the left leg.

6. Reverse Pigeon Pose (Sucirandhrasana)

Transition: Release your legs straight and remain supine.

Inhale and bring your right ankle to your left thigh just above the knee so that your right shin runs in a straight line perpendicular to your left thigh.
Exhale as you bend your left knee, drawing your left thigh and right ankle toward your upper body. Bring both hands to the back of your left thigh just below the crook of your left knee, threading the right hand through the space between your legs below the right calf.
Breathe deeply here for 30 seconds.
On an inhale, slowly straighten your left leg and sink it back down to the floor.
Gently remove your right ankle from your left thigh, straightening your right leg and releasing it back down to the floor.
Repeat with your left ankle on your right thigh.

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

Transition: After releasing from Reverse Pigeon Pose, keep your legs straight and lower your upper body back down to the floor.

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.

8. Reclined Cow Face Pose (Supta Gomukhasana)

Transition: Release from Supine Spinal Twist II, straightening both legs in front of you.

Start out lying supine with your legs straight in front of you.
Bend your left knee and plant your foot on the mat, then cross your right leg over the left.
Hug your knees in toward your chest enough to grab your right ankle with your left hand, and your left ankle with the right hand.
Remain here, breathing deeply for 30 seconds, then inhale and return to the starting position.
Repeat with your left leg crossed over your right.

PEAK FLOW

1. Bound Angle Pose (Baddha Konasana)

Transition: After releasing from Reclined Cow Face Pose, straighten your legs and push yourself up to a seated position.

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. Staff Pose (Dandasana)

Transition: From Wide Child’s Pose (Prasarita Balasana), walk your hands back toward you and slowly raise your torso back up. Lean your body to one side and swing your legs forward.

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 30-60 seconds.

2. Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Begin in Staff Pose (Dandasana) with your sit bones grounded and your spine straight and tall.
Inhale and lift your right leg, bringing it over the left leg and planting your foot on the mat beside your left outer thigh.
Exhale and bend the left knee, bringing the heel of your left foot toward your right sit bone OR keep your left leg straight.
Inhale and broaden your chest, keeping the shoulder blades strong and down away from the ears.
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.
Breathe here for 30 seconds, gently pressing your elbow against your knee to deepen the twist with each exhale.
Slowly release the twist and return to the starting position, then repeat on the other side.

3. Staff Pose w/ Feet Movements (Dandasana)

Transition: Release from Half Lord of the Fishes Pose (Ardha Matsyendrasana), bringing your legs together in front of you and relaxing your arms.

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.
Spend 30 seconds alternating rolling your feet/legs inward and outward.

4. Fish Pose Backbend Flow (Matsyasana)

Begin in Staff Pose (Dandasana).
Lean your torso back, bringing your forearms to the floor and tucking them close to your torso. Pinch your shoulder blades together to broaden the chest.
Inhale and lift your pelvis slightly, tuck your hands underneath your buttocks, then lower back down. Your buttocks should rest on the back of your hands.
On your next inhale, relax your head and neck, touching the crown of your head to the floor.
Take 1-2 deep breaths here
Bring your head back up and forward while rounding your upper back slightly. Take another 1-2 breaths.
Repeat both movements once more, then release from the pose.

5. Caterpillar Pose

Transition: Release from Fish Pose Backbend Flow (Matsyasana) and raise your torso back up.

Start in a seated position with your sit bones grounded and your legs extended in front of you. Your legs should be together or hip-width apart.
Inhale and bend your knees slightly, keeping the heels on the ground. Engage the feet so that your toes point upward.
Exhale and hinge at the hips to bring your torso forward to meet the thighs.
On your next inhale, extend your arms forward to grab the outer sides of your feet.
Spend 30 seconds here, breathing deeply.

6. Seated Forward Fold Pose (Paschimottanasana)

Transition: Release from Caterpillar Pose by straightening your legs and raising your torso to sit up tall.

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 30-60 seconds, lengthening your torso forward and walking your hands forward with each exhalation until you can grasp the outer sides of your feet.

7. Bridge Pose (Setu Bandha Sarvangasana)

Transition: Release from Seated Forward Fold (Paschimottanasana) and lower your torso to the ground so that you’re lying supine.

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.

8. Half Wind Release Pose (Ardha Pavanmuktasana)

Transition: Lower yourself back down to the ground so that you’re lying supine again.

Start out lying supine on your mat with your legs hip-width apart. Engage your feet, pushing your heels away from you.
Inhale and raise your right leg, bending the knee and bringing the thigh toward your chest. Support your leg by grabbing behind the knee or on the shin and hug your leg tighter.
Breathe here for 30 seconds, then release to the starting position and repeat with the left leg.

9. Wind Release Pose w/ Knee-to-Nose (Pavanmuktasana)

Transition: Release from Half Wind Release Pose (Ardha Pavanmuktasana) and remain supine.

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

10. Happy Baby Pose (Ananda Balasana)

Transition: From Wind Release Pose w/ Knee-to-Nose (Pavanmuktasana), relax your head back to the ground, and extend your legs forward.

Start lying supine on your mat.
On an exhale, bring your legs back up toward your chest.
Inhale and grab onto the outer sides of your feet, widening your legs slightly and trying to bring your knees to your armpits.
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!

11. Full-Body Stretch Pose (Supta Utthita Tadasana)

Transition: Release your arms and legs from Happy Baby Pose.

Begin by lying supine on the floor with your legs straight in front of you. Engage your feet, pushing your heels away from you. Lengthen the back of the neck.
Inhale and sweep your arms overhead, keeping them flat on the floor with palms facing upward. Extend them fully, feeling an energizing stretch all the way from your fingertips to your heels.
Remain here and breathe deeply for 30 seconds.

12. Banana Pose (Bananasana)

Begin in a supine position on the floor/mat.
Clasp your hands together and, trying to keep your shoulders on the ground, take a gentle side bend in the upper body.
Keeping your legs tucked together, start to bend your legs to the same side that your arms are going toward.
Inhale, breathing deep into your rib cage. Focus on the stretch, relaxing wherever you feel lingering tightness. Breathe here for 30 seconds.
Exhale and relax back into a neutral position, then repeat on the other side.

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

Transition: Return your legs to center from Banana Pose.

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.

14. Corpse Pose (Savasana)

Transition: Release from the twist for Savasana, or end your practice for the day.

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.