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Yoga Day 20

WARM-UP

1. Supine Arm Sweep I

Starting position: Begin this warm-up by lying supine on your floor/mat with your arms at your sides.

  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. Supine Arm Sweep II

  1. Begin in a supine position with your arms at your sides and palms facing the floor.
  2. Inhale and raise your arms straight up above you, wrists stacked above your shoulders.
  3. 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 with palms facing the ceiling.
  4. Exhale both arms back to your sides, then repeat 3-4 more times.

3. Half Wind Release Pose (Ardha Pavanmuktasana)

  1. Start out lying supine on your mat with your legs hip-width apart. Engage your feet, pushing your heels away from you.
  2. 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.
  3. Breathe here for 30 seconds, then release to the starting position and repeat with the left leg.

 

4. Dead Bug Core Workout 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.

 

5. Staff Pose (Dandasana)

Transition: Release from Dead Bug Core Exercise B and raise your torso, coming to a seated position.

  1. Sit with your sit bones grounded and your spine straight and tall.
  2. Stretch your legs straight out in front of you, toes pointing up toward the ceiling.
  3. Close your eyes and breathe deeply here for 30 seconds.

 

6. Seated Forward Fold Pose (Paschimottanasana)

  1. Begin in a seated position with your legs out in front of you, sit bones grounded and spine tall.
  2. 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.
  3. Inhale and keep the front of your torso long as you hinge forward at the hips and reach for your toes/feet.
  4. 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. Staff Pose Knee Stretch (Dandasana)

Transition: Inhale your torso back up to Staff Pose.

  1. In Staff Pose, 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.

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

Transition: Release and extend both legs, returning to Staff Pose.

  1. Begin in Staff Pose 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.

 

9. Cradle Pose (Hindolasana)

Transition: Release from the twist in Half Lord of the Fishes Pose, straightening your spine and extending your legs to return to Staff Pose.

  1. Inhale deeply, then exhale and 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 seconds, release your right leg back to the mat, then repeat with the left leg.

10. Seated Neck Rolls

Transition: Release from Cradle Pose, remaining seated.

  1. 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.
  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.

 

11. 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.

12. Cat-Cow Pose (Chakravakasana)

Transition: From your seated position in Staff Pose, bend your knees and draw your legs in, then rock forward, coming onto your hands and knees.

  1. 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)
  2. 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)
  3. Repeat this movement for 30-60 seconds.

 

13. Balancing Table Top Knee-to-Nose Crunches (Bharmanasana)

Transition: Bring your spine to a neutral position, remaining on your hands and knees.

  1. 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.

 

14. Child's Pose (Balasana)

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

  1. Press your palms into the mat as if to push the ground away from you and sink your sit bones all the way down and back to rest your heels.
  2. Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30-60 seconds.

 

15. 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.
  6. Bonus: If you feel up to it, repeat this series of movements 1-2 more times with a little more speed.

 

PEAK FLOW

1. Downward Dog to Mountain Pose Flow

Starting position: Release from the flow, remaining on your hands and knees in Table Top Pose.

  1. Take a breath here in Table Top Pose.
  2. On your next inhale, tuck your toes and lift your sit bones up and back, coming into Downward Facing Dog Pose. Breathe here for 30 seconds.
  3. On an exhale, begin walking your feet forward to come into Standing Forward Fold Pose.
  4. Take 2-3 breaths here and alternate bending and straightening your knees.
  5. Inhale and slowly raise your torso up to come into Mountain Pose.

2. Chair Pose (Utkatasana)

  1. Start in Mountain Pose. 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, then release back to Mountain Pose.

3. Dangling Pose (Baddha Hasta Uttanasana)

  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.

 

4. Half Forward Fold Pose (Ardha Uttanasana)

  1. Keeping as much of a bend in the knees as you need, come into a full forward fold with your hands to the ground (or as close as you can get).
  2. Breathe here for a moment and allow gravity to decompress your spine.
  3. As you straighten your legs, lift and lengthen your torso and bring your hands to your shins.
  4. Remain here for 20-30 seconds.

 

5. Revolved Forward Fold Pose w/ Bent Knee (Parivrtta Uttanasana)

Transition: From Half Forward Fold Pose, exhale and sink into a full forward fold once again.

  1. Keeping your right leg straight, exhale and take a slight bend in your left leg.
  2. 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.
  3. Take 1-2 breaths here, then return to the center and repeat on the opposite side.

 

6. Warrior III Leg Sweep Flow (Virabhadrasana III)

Transition: Release from Revolved Forward Fold Pose, straightening your legs. Lengthen your spine, bringing your hands back to your shins in Half Forward Fold Pose.

  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.

7. Standing Wind Release Pose (Pavanmuktasana)

Transition: Release from Warrior III Pose, exhaling your torso straight up and planting both feet firmly on the floor (Mountain Pose).

  1. Beginning in Mountain Pose, shift your weight to the left. 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.

8. High Lunge Pose (Ashta Chandrasana)

Transition: From Mountain Pose, step your right foot forward in a lunge, knee bent roughly 90 degrees. Bring your left knee to the ground.

  1. Inhale and lift your left knee away from the floor, straightening the left leg. Keep your pelvis squarely forward and engage your core, tucking your tailbone forward slightly. Push back through the left thighbone.
  2. Remain here with your arms overhead for 30 seconds.

 

9. Warrior II Pose (Virabhadrasana II)

Transition: Bring your left heel to the floor, turning your foot outward slightly. The side of your left heel should align with the back of your right heel.

  1. With your right foot forward and your left foot rotated outward a bit, pivot your body to face the left.
  2. Stretch your arms straight out to the side in a T shape and shift your gaze out to your right hand.
  3. Breathe here for 30 seconds.

10. Reverse Warrior Pose (Viparita Virabhadrasana)

  1. Begin in Warrior II Pose, exhale and slide your right arm down your right leg. Bring the left elbow overhead, your left hand reaching up and behind you.
  2. Gently shift your gaze up toward your elbow. Breath here for 30 seconds, then release back to Warrior II Pose.

 

11. Extended Side Angle Pose (Utthita Parsvakonasana)

Transition: From Warrior II Pose, bring your right hand to the ground on the outside of your right foot.

  1. Inhale your left arm straight up, rolling your chest to the left and broadening the chest.
  2. Remain here for 30 seconds.

12. Goddess Pose (Utkata Konasana)

Transition: Inhale your torso back up into Warrior II Pose.

  1. Begin with your feet roughly 3 ft. apart from each other. Rotate the right foot to face the upper right corner of your mat, and the left foot to face the upper left corner of your mat.
  2. Exhale and bend your knees, sinking into a squat. Try to get the bottom of your thighs parallel to the floor.
  3. Draw the shoulder blades down and bring your arms up into a T shape. Bend your elbows so that your fingers are pointing skyward with your palms facing away from you.
  4. Maintain this pose for 30-45 seconds, breathing deeply.

 

13. Wide-Legged Lateral Squat (Prasarita Skandasana)

Transition: From Goddess Pose,  move your feet so that your toes face straight forward and straighten both legs as if you’re going into Five-Pointed Star Pose.

  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.

 

14. Intense Leg Stretch Pose (Prasarita Padottanasana)

  1. Beginning in a wide-legged stance, exhale and hinge at the hips, coming into a forward fold.
  2. Ground down into the floor with all 4 corners of your feet and bring both hands to the floor (or on blocks).
  3. 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.
  4. Breathe here for 30 seconds.

 

15. Revolved Wide-Legged Forward Fold Pose (Parivrtta Prasarita Padottanasana)

  1. 1. From Intense Leg Stretch Pose, inhale and lift your upper body so that it's parallel to the floor. Extend both arms straight out to the sides in a T-shape.
  2. 3. On an exhale, gently twist so that you’re facing to the right. The fingertips of your left hand should graze the floor/mat, while the right arm extends skyward.
  3. 4. Spend 30 seconds here, then release from the twist, step or jump your legs back together, and end in Mountain Pose.

 

Repeat poses 1-15, switching to the opposite side as necessary for asymmetrical poses.

 

COOL DOWN

1. Thunderbolt Pose Salute (Vajrasana)

Transition: Come to a seated position on top of your legs in Thunderbolt pose.

  1. Bring your palms together in front of your chest, taking a moment to breathe and center yourself.
  2. On and inhale, keep your palms together, but extend your arms up toward the ceiling.
  3. Exhale and hinge your torso forward in a forward fold, bringing your forehead and the outer edge of your hands to the floor.
  4. Inhale and return to the starting position with your hands in front of your chest.
  5. Repeat this series of movements 4-5 times.

2. Puppy Dog Pose (Uttana Shishosana)

Transition: Release your hands from the salute and bring them to the mat.

  1. Inhale and tuck the toes as your slowly walk your hands forward.
  2. Exhale and move your sit bones back halfway toward your heels. Bring your forehead to the floor, relaxing your neck. Push your tailbone slightly outward, creating a gentle curve in the lower back.
  3. Breathe deeply here, directing the air toward your lower back for 30-60 seconds.

3. Staff Pose (Dandasana)

Transition: Release from Puppy Dog Pose, sink your sit bones back toward your heels, and shift your legs to one side to move into a seated position.

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

4. Seated Forward Fold Pose (Paschimottanasana)

  1. Begin with your legs out in front of you, sit bones grounded and spine tall.
  2. 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.
  3. Inhale and keep the front of your torso long as you hinge forward at the hips and reach for your toes/feet.
  4. 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.
 

5. Sitting Swan Pose

Transition: Inhale and lift your torso, releasing from Seated Forward Fold Pose back into Staff 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. Your muscles might resist at first, but hold the pose and stay still for 30 seconds.
  5. Return to starting position and repeat on the other side.

6. Upward-Facing Seated Straddle Pose (Urdhva Mukha Upavistha Konasana)

Transition: Release from Sitting Swan Pose back to Staff Pose.

  1. Starting from Staff Pose, lean back slightly, supporting yourself by planting your hands on the ground slightly behind you on each side.
  2. 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).
  3. Exhale and engage your feet, toes pointing straight up.
  4. Inhale and shift your weight slightly back onto your hands, broaden the chest, and tilt your head back to gaze at the ceiling - or however far you can without straining the neck.
  5. Hold this pose for 30-60 seconds, breathing deeply.
 

7. Seated Straddle Forward Fold (Upavistha Konasana)

Transition: Straighten your spine and lean forward, coming to Seated Straddle Pose with your palms on the floor between your legs.

  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.
 

8. Cosmic Egg Pose (Brahmandasana)

Transition: Release from Seated Straddle Forward Fold Pose and bring your legs together straight in front of you.

  1. Inhale deeply, then exhale and bring your knees to your chest. Wrap your arms around them as if you’re giving yourself a hug.
  2. Slowly lift your feet away from the ground and point your toes.
  3. Hold this position for 30-60 seconds.
 

9. Happy Baby Pose (Ananda Balasana)

Transition: From Cosmic Egg Pose, release your arms and bring your legs back to the floor. Lower your upper body slowly to come into a supine position.

  1. Start lying supine on your mat.
  2. On an exhale, bring your legs back up toward your chest.
  3. Inhale and grab onto the outer sides of your feet, widening your legs slightly and trying to bring your knees to your armpits.
  4. 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!

 

10. Reclining Bound Angle Pose w/ Elbow Grab (Supta Baddha Konasana)

Transition: Return your legs to the floor and remain supine.

  1. Bend your legs at the knee, bringing the soles of your feet together.
  2. 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.
  3. Bring your upper arms next to your ears and grab your elbows with the opposite hand. Stay in the pose for 30-60 seconds, maintaining slow, rhythmic breaths.

11. Constructive Rest Pose

Transition: Remain lying supine, but release your legs from Reclining Bound Angle Pose.

  1. Bend your knees and plant the bottoms of your feet on the ground ~12-16 inches away from your buttocks.
  2. Spend 30-60 seconds here, collecting your thoughts and tuning into your breath.

12. Supine Spinal Twist Pose (Supta Matsyendrasana I)

Transition: Release your legs straight and remain supine.

  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.

13. Corpse Pose (Savasana)

Transition: Relax your arms and legs to the floor for 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!