Yoga Day 24

3. Cat-Cow to Child's Pose Flow

Transition: From Easy Pose, rock forward onto your hands and knees, uncrossing your legs to begin in Table Top Pose.

1. From Table Top Pose, inhale a deep breath. As you exhale, round your spine, push the floor away through your palms, and tuck your chin slightly to stretch the back of the neck. (Cat Pose)
2. Inhale again. Exhale and sink your sit bones to your heels and rest your forehead on the ground.
3. Take 1-2 breaths here. On in inhale, raise back up to Table Top Pose on your hands and knees.
4. On your next inhale, arch your back and round your tailbone up and out. (Cow Pose)
5. Repeat this flow 1-2 times, keeping your breath and movements slow and steady.

4. Thread the Needle Pose Flow (Urdhva Mukha Pasasana)

Transition: End the Cat-Cow to Child’s Pose Flow by returning to Table Top Pose for Thread the Needle Pose Flow.

1. Beginning in Table Top Pose, inhale and raise your right arm straight in the air, twisting your upper body to the right and shifting your gaze up toward your right hand.
2. As you exhale, thread your right arm under your left, bringing your arm flat to the ground and resting your right ear/side of the head against the floor.
3. Inhale and return to Table Top Pose. Repeat this movement 2-3 times on your right and repeat the same number on your left.

5. Table Top Pose w/ Leg Raise (Bharmanasana)

Transition: Remain in Table Top Pose for this leg raise exercise.

1. Begin in Table Top Pose.
2. Inhale and raise your right leg straight out behind you, flexing your foot and pushing out through your heel. Maintain a straight line from the crown of your head to your heel.
3. Hold this for 30 seconds, then return to Table Top Pose and repeat on the left side.

6. Supported Side Plank (Vasisthasana)

Transition: From Table Top Pose, work your way to this side plank by first pushing yourself back into Downward Facing Dog Pose. From there, flow into Supported Side Plank.

1. From Downward Facing Dog Pose, inhale and lift your right foot, exhaling your knee halfway forward, bringing it down to your mat.
2. Turn your left knee and toes to face to the left as you rotate the left side of your body up into a side plank. Inhale your left arm up in the air, keeping your gaze softly forward.
3. Take 1-2 breaths here, then exhale and return to Downward Facing Dog Pose.
4. Repeat on the left side.

7. Low Lunge w/ Hands to Knee (Anjaneyasana)

Transition: Release from Supported Side Plank back into Downward Facing Dog, then flow into a low lunge.

1. From Downward Facing Dog Pose, inhale your right leg up, then exhale your foot forward, landing it slightly right-of-center between your hands.
2. Inhale and engage your core, tucking your tailbone slightly forward and pulling your belly button up and in, as you lift your torso away from your right thigh. Place your hands on top
3. Exhale and slowly lower your left knee, shin, and top of your foot to the floor. Breathe here, making sure your hips and pelvis are squared forward and even, for 30 seconds. Push your left thighbone backward, sinking into a deep lunge.
4. Hinge forward at the hips, bring your palms to the ground, and tuck the toes of your left foot to lift back into Downward Facing Dog Pose.
5. Repeat on the other side.

8. Easy Half Bow Pose (Ardha Dhanurasana)

Transition: From Low Lunge, bring your palms to the ground, release your left leg back, and lay prone on the mat/floor for Easy Half Bow Pose.

1. Begin by lying prone on the floor with your arms outstretched forward.
2. Inhale and bend your right knee to kick your foot toward your buttocks, grabbing onto it with your right hand. Keep your right thigh, hips, and the front of your right shoulder grounded.
3. Remain here for 30 seconds, pressing the top of your foot into your hand just enough to keep your right arm fully extended.
4. On an exhale, release your foot and arm back to the starting position, then repeat on the other side.

9. Vinyasa I

Transition: From Easy Half Bow Pose, tuck your toes and place your palms on the floor next to your torso with your elbows stacked over your wrists. Press up through your palms to come into lift yourself up and run through a Vinyasa Flow.

1. On an exhale, lift your pelvis and lower your body to the ground (Four-Limbed Staff Pose)
2. With your body on the ground, inhale and untuck your toes, lifting your torso off the ground (Upward-Facing Dog Pose)
3. Exhale and tuck your toes as your push the floor away with your hands, lift your sit bones high into the air, and plant your heels (Downward Facing Dog Pose).

10. Mountain Pose (Tadasana)

Transition: From Downward Facing Dog Pose, walk your feet forward toward your palms and slowly lift yourself to a standing position.

1. 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).
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.

11. Standing Wind Release Pose (Pavanmuktasana)

Transition: Use Mountain Pose as a strong base for Standing  Wind Release Pose.

1. From Mountain Pose, 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, release back to Mountain Pose, then repeat on the other side.

12. Mountain Pose w/ Twist (Parivrtta Tadasana)

Transition: Release from Standing Wind Release Pose back to Mountain Pose, then add a little twist!

1. Begin in Mountain Pose.
2. Inhale your arms up, raising them to shoulder height in a T-shape.
3. On your next inhale, twist your torso to the right, turning your arms along with your upper body and gazing out over your right hand. Take a breath or two here, feeling your spine progressively relaxing into the twist.
4. Exhale and return to center, then repeat on the other side.

13. Standing Backbend Pose (Anuvittasana)

Transition: Lower your arms and place your hands on the outer sides of the small of your back for a gentle standing backbend.

1. From Mountain Pose, bring your hands to the outer sides of the small of your back.
2. 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.
3. Breathe here for 30-60 seconds, feeling the backbend deepen with each exhale.

14. Standing Forward Fold w/ Bent Knees

Transition: Release from Standing Backbend Pose to Mountain Pose, then flow into a cooling Forward Fold.

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. Bend your knees relaxing your upper body further down with your palms on the floor.
5. Remain here for 30-60 seconds.

PEAK FLOW

1. Five-Pointed Star Pose (Utthita Tadasana)

Starting position: From Standing Forward Fold Pose, slowly raise yourself to a standing position.

1. With your arms extended in a T shape and your legs wide apart, rotate your feet back in so that your toes point forward.
2. Hold this pose for 30 seconds, breathing deeply.

2. Triangle Pose (Trikonasana)

1. Begin in a wide-legged stance.
2. 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.
3. 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.
4. Inhale and extend your reach to the right, bringing your upper body over the right leg. Shift your hips back slightly.
5. 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.
6. 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.
7. Release by pressing your feet firmly into the floor, leading your torso back up with your left hand.

3. Revolved Triangle Pose (Parivrtta Trikonasana)

1. In Triangle Pose, simply roll your body to face the opposite direction, bringing the opposite hand to the floor.
2. Take 2-3 breaths here.

 

4. Extended Side Angle Pose (Utthita Parsvakonasana)

Transition: From Revolved Triangle 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.

 

5. Easy Revolved Side Angle Pose (Saral Parivrtta Parsvakonasana)

Transition: From Extended Side Angle Pose, shift your weight slightly forward, coming onto the ball of your left foot to lunge over your right leg.

1. Bring your palms together in front of your chest, pushing them together.
2. Inhale and lengthen the spine, then exhale and try to extend further forward.
3. On the next inhale, twist to the right so that the back of your upper left arm is on the outer side of your right leg.
4. Remain here for 30 seconds.

 

6. Intense Leg Stretch Pose I (Prasarita Padottanasana I)

Transition: From Easy Revolved Side Angle, lift yourself up and come into a wide-legged stance facing the left side of your mat.

1. 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 30 seconds.

7. Intense Leg Stretch Pose II (Prasarita Padottanasana II)

1. From Intense Leg Stretch Pose I, keep everything the same except your arms. Inhale your arms to your waist.
2. Breathe here for 30 seconds.

8. Intense Leg Stretch Pose III (Prasarita Padottanasana III)

1. From Intense Leg Stretch Pose II, clasp your hands together behind your back, then extend and lift your arms away from your back.
2. Breathe here for 30 seconds.

 

9. Intense Leg Stretch Pose IV (Prasarita Padottanasana IV)

1. From Intense Leg Stretch Pose III, exhale and release your arms, bringing them to your ankles.
2. Breathe here for 30 seconds.

10. Warrior I Pose (Virabhadrasana I)

Transition: Release from Intense Leg Stretch Pose and angle your body toward the front of your mat.

1. With your right foot forward, knee bent at a 90-degree angle, and stacked above the ankle, rotate your left foot.
2. 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).
3. Straighten your left knee by pushing the left thighbone back.
4. 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.
5. Hold this pose for 30 seconds.

 

11. Warrior II Pose (Virabhadrasana II)

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.

12. Goddess Pose (Utkata Konasana)

Transition: Release from Warrior II Pose and pivot toward the left side of your mat.

1. Start out facing the left side of your mat with your feet roughly 3 ft. apart from each other.
2. 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.
3. Exhale and bend your knees, sinking into a squat. Try to get the bottom of your thighs parallel to the floor.
4. 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.
5. Maintain this pose for 30-45 seconds, breathing deeply.

 

Repeat poses 1-12, switching to the opposite side as necessary for asymmetrical poses.

 

13. Wide-Legged Vinyasa Flow

Transition: From Goddess Pose, bring your palms to the floor and step or jump your feet back behind you.

1. Come into Downward-Facing Dog Pose. From here, walk your feet apart so that they are slightly wider than hip-width apart.
2. On your next inhale, bring your upper body forward, then exhale down through a wide-legged version of Four-Limbed Staff Pose. Remember to keep your elbows stacked above your wrists.
3. Exhale your legs, pelvis, and tops of your feet down to the mat/floor. Inhale and press down through the palms to raise your upper body, coming into a wide-legged version of Sphinx or Cobra Pose.
4. Take one last deep breath, then exhale your upper body to the floor. Inhale and float your tailbone up and back once more to return to a wide-legged Downward-Facing Dog Pose.

 

14. Frog Pose (Bhekasana)

Transition: From Wide-Legged Downward-Facing Dog, release your knees down and come into Table Top Pose.

1. Slowly begin moving your knees apart toward the outer sides of your mat with the inner sides of your feet on the mat, ankles aligned with your knees.
2. Exhale your forearms and palms flat on the floor/mat. Slowly push your hips backward.
3. Remain here for 30 seconds, breathing deeply.

 

15. Locust Pose (Salabhasana)

Transition: Release from Frog Pose, extending your legs and bringing them together.

1. Begin lying prone (on your belly) on the floor with your arms extending behind you, palms on the ground.
2. Place the tops of your toes flat against the floor, pressing down with all 10 toenails.
3. 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.
4. Breathe here for 30-60 seconds, then slowly release back down to the floor.

 

16. Crocodile Pose (Makarasana)

1. 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.
2. Breathe here for 30 seconds, completely relaxing your body.

 

COOL DOWN

1. Wide Child's Pose (Prasarita Balasana)

Transition: Release your legs from Wind Release Pose and work your way up to a seated position first, then to your hands and knees.

1. Starting on your hands and knees, make sure your knees are slightly wider than hip distance apart while bringing the toes of both feet together.
2. 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.
3. Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30-60 seconds.

2. Camel Pose w/ Hands to Floor (Ustrasana)

Transition: From Wide Child’s Pose, sit up and bring your legs back together.

1. Start in Thunderbolt Pose with your legs underneath you.
2. Inhale and lean back, placing your palms on the floor behind you, shoulder-width apart. Open your legs hip-width apart.
3. On your next inhale, lift the sit bones away from your heels until your torso, pelvis, and upper thighs make a straight line. Keep your neck long and your shoulder blades down away from your ears.
4. Breathe here for 30 seconds.

3. Camel Pose (Ustrasana)

Transition: From Camel Pose w/ Hands to Floor, lift your torso back up to come into Kneeling Pose.

1. Begin in Kneeling Pose. Make sure your legs are hip-width apart.
2. Take a deep breath, tucking your tailbone in toward your knees, then exhale and bring your pelvis forward and lower your hands to your heels in a deep backbend.
3. Breathe here for 30 seconds.

 

4. Puppy Dog Pose (Uttana Shishosana)

Transition: From Camel Pose, lift your torso back up and then forward, coming onto your hands and knees.

1. Begin on your hands and knees.
2. Inhale and tuck the toes as your slowly walk your hands forward.
3. 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.
4. Breathe deeply here, directing the air toward your lower back for 30-60 seconds.

5. Thread the Needle Pose (Urdhva Mukha Pasasana)

Transition: From Puppy Dog Pose, walk your hands back up until your spine is neutral and your wrists are stacked below your shoulders.

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

6. Table Top to Child's Pose Flow

Transition: From Thread the Needle Pose, return to your hands and knees.

1. Begin on your hands and knees with your shoulders stacked above your wrists and your legs hip-width apart. (Table Top Pose)
2. Take a deep breath, and on your exhale, sink your sit bones back to your heels as you push the floor away from you through your palms. Widen the legs slightly and bring your forehead to the floor. (Child’s Pose)
3. Inhale and come back onto your hands and knees.
4. Repeat this cycle for 30-60 seconds, ending in Table Top Pose.

7. Staff Pose (Dandasana)

Transition: From Table Top Pose, lift the arms and bring the legs forward to come to 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 30-60 seconds.

8. Easy Spinal Twist Pose (Vakrasana)

1. Begin in Staff Pose (Dandasana)
2. Inhale and lift your right leg, placing your foot flat on the mat a few inches from your pelvis. Broaden the chest, pulling your shoulder blades down and together.
3. Exhale and twist to the right, bringing your right hand to the floor behind you and your left arm to the outer side of your right leg, extending it straight alongside your right knee and lower leg.
4. Breathe deeply here for 30 seconds, then inhale and release the twist, returning to Staff Pose (Dandasana).
5. Repeat on the other side.

 

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

Transition: After releasing from Easy Spinal Twist Pose to Staff Pose, lie down supine on your mat.

1. 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.
2. 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.
3. Remain here and breathe deeply for 30 seconds.

 

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

Transition: From Full Body Stretch Pose, sweep your arms back down to relax by your sides.

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 right leg, bending at the knee ~90 degrees.
4. 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.
5. 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.
6. On an inhale, roll your right hip back down to the ground, then exhale and release your leg back to the floor.
7. Repeat on your left side.

11. Corpse Pose (Savasana)

Transition: Release from Supine Spinal Twist II Pose, straightening both legs and relaxing your entire body on the floor.

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!