Yoga Day 23

WARM-UP

1. Bound Angle Pose (Baddha Konasana)

Starting position: Begin 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.
Remain here for 60 seconds, breathing deeply.

2. 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 bent or extend it straight.
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.

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

Transition: Release from Cradle Pose and extend your legs straight.

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, then repeat on the other side.

4. Revolved Head-to-Knee Pose (Parivrtta Janu Sirsasana)

From Head to Knee Pose, roll the chest open to the left as you inhale your left arm overhead, pointing toward your right foot.
Breathe here for 30 seconds, then repeat on the other side.

5. Crocodile Pose (Makarasana)

Transition: Release from Revolved Head-to-Knee Pose and bring your body to the mat in a prone position.

Bring your body down to the floor completely, crossing your arms on the mat in front of you and bringing your forehead to rest on your forearms.
Take a breath or two here to gather your thoughts, completely relaxing your body.

6. Locust Pose (Salabhasana)

Begin in a prone (on your belly) position with your arms extending behind you, palms on the ground.
Place the tops of your toes flat against the floor, pressing down with all 10 toenails.
Press lightly on the floor with your hands, activate your core, and lift your thighs, lower legs, and torso away from the ground. Knit your shoulder blades together and the chest broad.
Breathe here for 30-60 seconds, then slowly release back down to the floor.

7. Dolphin Pose (Catur Svanasana)

Transition: Release from Locust Pose, relaxing your body down to the floor.

Bring your forearms to the floor in front of you and either clasp your hands together or place your palms on the floor for support.
Inhale, tuck your toes and lift your sit bones up and back just as you would for Downward-Facing Dog Pose.
Breathe here for 60 seconds.

8. Three-Legged Downward-Facing Dog Pose (Tri Pada Adho Mukha Svanasana)

Transition: From Dolphin Pose, plant your palms and push the floor away as you lift your forearms and elbows away from the floor to come into Downward-Facing Dog Pose.

Beginning in Downward-Facing Dog Pose, inhale and lift your right leg, extending it up and out.
Take a full breath here.

9. Lizard Pose (Utthan Pristhasana)

Transition: From Three-Legged Downward-Facing Dog Pose, exhale your right leg forward to the outside of your right arm.

Stack your right knee above the ankle. Adjust your foot ever so slightly to point outward at a ~45-degree angle. Keep your left leg straight, toes tucked, and left thighbone pushing away from the floor.
Take a deep breath, then exhale and bring your forearms to the floor. Keep your neck neutral, and your spine long and straight.
Breathe here for 30 seconds.

10. Triangle Pose w/ Bent Knee (Trikonasana)

Transition: From Lizard Pose, inhale your torso up and push the ground away with your right foot as you extend your right leg. Come up into a standing position 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.
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.
Inhale and extend your reach to the right, bringing your upper body over the right leg. Shift your hips back slightly.
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.
Now, bend your right knee to create a ~90-degree angle, keeping your knee stacked above your ankle.
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. Remain here for 30 seconds.
Release by pressing your feet firmly into the floor, leading your torso back up with your left hand.

Repeat poses 8-10, switching to the opposite side as necessary for asymmetrical poses.

11. Standing Forward Fold Pose (Uttanasana)

Transition: Release from Triangle Pose by straightening both legs and relaxing your hands to your sides. Step or jump your feet together hip-distance apart for Mountain Pose.

Beginning in Mountain Pose, 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!).
Take a deep inhale into your chest, lengthening the spine.
On the exhale, try to take that slight bend in the knee a bit straighter, making sure not to hyper-extend or lock your knees.
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.
Remain here for 30 seconds.

12. Dangling Pose (Baddha Uttanasana)

While in Standing Forward Fold Pose, allow your arms to dangle freely, or grab onto your elbows. Feel free to rock gently from side to side.
Remain here for 30 seconds.

13. Chair Pose (Utkatasana)

Transition: Release from Dangling Pose by raising your torso back up and straightening both legs to come into Mountain Pose.

Beginning in Mountain Pose, 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.

14. Standing Backbend Pose (Anuvittasana)

Transition: Release from Chair Pose, straightening your legs and relaxing your arms to your sides.

From Mountain Pose, bring your hands to the outer sides of the small of your back.
Knit your shoulder blades together to broaden your chest. As you inhale, imagine that there’s a string attached to the very center of your chest near your heart that is being pulled up to help open your heart’s center. Allow your neck to continue the curve in your upper back as you relax your head backward.
Breathe here for 30-60 seconds, feeling the backbend deepen with each exhale.

PEAK FLOW

1. Downward-Facing Dog Pose (Adho Mukha Svanasana)

Starting position: Release from Standing Backbend Pose. Hinge forward into a Standing Forward Fold, planting your palms on the ground, and step or jump your feet back into Plank Pose.

Inhale, taking the tailbone back and up until your arms and legs are fully extended, creating an upside-down V shape with your body.
2. Remain here for 2-3 full breaths.

2. Garland Pose (Malasana)

Transition: From Downward-Facing Dog Pose, begin walking your hands back toward your feet.

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.

3. Twisted Dragon Pose (Utthan Pristhasana)

Transition: From Garland Pose, plant your palms on the ground and walk your hands forward. Inhale your sit bones back and up to work your way into Downward-Facing Dog Pose again.

Beginning in Downward-Facing Dog Pose, inhale your right leg up and bring it forward to plant your foot on the outside of your right arm. Bring your thighs slightly wider than your torso and lean your torso forward.
On an exhale, bring your left forearm to the ground and your right hand to your right thigh. Using your right hand as leverage, inhale and twist your torso to the right, allowing your right thigh to fall outward a bit.
Breathe deeply here for 30 seconds.

4. Twisted Low Lunge Pose (Parivrtta Anjaneyasana)

Beginning in Twisted Dragon Pose, inhale your torso straight up and make sure your right foot is pointed straight ahead.
On your next inhale, bend your left knee to bring your left foot straight upward. Place your left palm firmly on the floor and grab your left foot with your right hand.
Breathe here for 30 seconds.

5. Warrior I Pose (Virabhadrasana I)

Transition: From Twisted Low Lunge, release your raised foot back to the ground, tuck the toes, and inhale your body upward.

With your right foot forward, knee bent at a 90-degree angle, and stacked above the ankle, rotate your left foot.
Align the back/side of the left heel with the back of the right heel (or slightly wider if you need a wider base of support).
Straighten your left knee by pushing the left thighbone back.
Once you’re balanced and stable, inhale and raise your torso, lifting your belly away from your right thigh. As you do so, raise your arms to extend straight up with the palms facing each other.
Hold for a few breaths or 30 seconds.

6. Reverse Warrior Pose (Viparita Virabhadrasana)

Transition: With your right foot forward and your left foot rotated outward a bit, pivot your body to face the left.

Stretch your arms straight out to the side in a T shape and shift your gaze out to your right hand.
Turn your right palm up toward the ceiling, then as you exhale, lower your left arm and slowly slide it down the back of your left leg.
Remain here for 30 seconds.

7. Goddess Pose (Utkata Konasana)

Transition: Release from Reverse Warrior Pose and turn your body to the left side of your mat.

Start out facing the left side of your mat 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.
Exhale and bend your knees, sinking into a squat. Try to get the bottom of your thighs parallel to the floor.
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.
Maintain this pose for 30-45 seconds, breathing deeply.

8. Plank Pose (Phalakasana)

Transition: Step/jump your feet closer together and wheel your palms to the floor at the front of your mat.

Plant your hands firmly on the ground, then step or jump your feet back behind you, coming onto the toes and balls of the feet and creating a long, straight line from the crown of your head to your heels.
Remain here for 30 seconds.

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

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

Transition: Lower your body fully to the ground, then roll over onto your back.

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.

10. Half Boat Pose (Ardha Navasana)

Begin by taking a deep breath and raising the upper body, reaching the arms forward, and rounding the spine very slightly.
Exhale, then inhale again, this time also raising your legs off the ground. Raise them as far as you feel comfortable with.
Keeping the core muscles tightly engaged, remain in this pose for 30-60 seconds.
Release and relax your whole body back down to the floor.

11. Constructive Rest Pose

Transition: From Half Boat Pose, release and relax your whole body back down to the floor.

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

12. Bridge Pose w/ Arm Flow (Setu Bandha Sarvangasana)

Take a moment to completely relax the spine and bring awareness to your breath.
Inhale and swing your arms up into the air with palms parallel and facing each other. Engage your back, core, glutes, and quads to lift your body up, keeping your shoulder blades planted.
At the height of the pose, your arms will come all the way to the ground, fingertips pointing away from you. There should be a straight line running along your chest all the way out to your knees, and your knees should be stacked above your ankles.
Hold this position and breathe for 30-60 seconds.

13. Supine Spinal Twist (Supta Matsyendrasana I)

Transition: Release from Bridge Pose and relax your legs flat on 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 legs, bending at the knees ~90 degrees and keeping them together.
Exhale and bring your knees to the ground on your right side. Shift your gaze to your left fingertips.
Stay here for 30 seconds. Close your eyes and really relax into this posture.
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
Repeat on your left side.

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

Transition: Release your legs back down to the floor.

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.

15. Happy Baby Pose (Ananda Balasana)

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!

16. Reclining Bound Angle Pose (Supta Baddha Konasana)

Transition: Remain supine, releasing your feet back back to the floor.

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.
Stay in the pose for 30-60 seconds, maintaining slow, rhythmic breaths.

COOL DOWN

1. Child's Pose (Balasana)

Transition: From Reclining Bound Angle Pose, inhale and sit up, coming forward onto your hands and knees.

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.
Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30-60 seconds.

2. Cobra Pose (Bhujangasana)

Transition: Inhale forward onto your hands and step your feet back, coming into Plank Pose.

Exhale and rock forward, arching your back slightly and bringing the tailbone up to flow into Four-Limbed Staff Pose.
On your next inhale, push the floor away and extend your arms straight to lift your upper body into Cobra Pose.
Breathe here for 30-60 seconds.

3. Plank Pose (Phalakasana)

Inhale your lower body up off the floor, tucking your toes to come onto the toes and balls of the feet and creating a long, straight line from the crown of your head to your heels.
Remain here for 30 seconds.

4. Downward-Facing Dog Pose (Adho Mukha Svanasana)

From Plank Pose, inhale the tailbone back and up until your arms and legs are fully extended, creating an upside-down V shape with your body.
Remain here for 2-3 full breaths.

5. Table Top Pose (Bharmanasana)

Transition: From Downward Dog, exhale your knees to the ground.

Begin 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.

6. Puppy Dog Pose (Uttana Shishosana)

Begin on your hands and knees.
Inhale and tuck the toes as your slowly walk your hands forward.
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.
Breathe deeply here, directing the air toward your lower back for 30-60 seconds.

7. Puppy Dog Pose Neck Stretch (Uttana Shishosana)

In Puppy Dog Pose, turn your head toward the right, bringing your right cheek to the floor or onto your forearms.
Breathe here for 30 seconds, then repeat on the other side.

8. Revolved Puppy Dog Pose (Parivrtta Uttana Shishosana)

In Puppy Dog Pose, clasp your hands together and extend both arms.
Take a deep inhale, then exhale and roll your upper body to the right, bringing your right arm up over your head, hands remaining clasped.
Breathe here for 30 seconds, then inhale your upper body straight and repeat on the opposite side.

9. Half Wind Release Pose (Ardha Pavanmuktasana)

Transition: From Revolved Puppy Dog Pose, release your whole body to the floor, then roll over onto your back.

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.

10. Corpse Pose (Savasana)

Transition: Release your arms and legs back down to the mat 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.