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    Yoga Day 28

    WARM-UP

    1. Seated Neck Rolls

    Starting position: Begin by coming into a cross-legged seated position in Easy Pose.

    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.

    2. 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.

    3. Seated Shoulder Rolls

    1. In Easy Pose (Sukhasana), relax your shoulders. Either relax your arms down to your lap, the floor, or in front of your knees.
    2. Rotate your shoulders up, forward, down, and back in a circular motion.
    3. Repeat while you take 1-2 deep breaths, then reverse the motion for 1-2 breaths.

     

    4. Cactus Arms Shoulder Movements

    1. Inhale your upper arms to shoulder height with your forearms up and palms facing away from you (Cactus Arms).
    2. Exhale and move your forearms so that your cactus arms have turned upside-down, palms facing behind you.
    3. Alternate between these movements, flowing with your breath for 30 seconds.

     

    5. Seated Deltoid Stretch

    1. From Easy Pose, inhale your right arm straight out in front of you, palm facing to the left.
    2. Exhale as you bring your extended right arm across your chest, keeping your shoulder blades down. Bring your left arm up with your elbow bent at a 90-degree angle and use it to push your right arm closer to your chest.
    3. Take 1-2 breaths here, then release and repeat on the other side.

     

    6. Side-to-Side Neck Stretch

    1. Begin in a seated position looking straight ahead, chin parallel to the floor.
    2. Keeping your shoulder blades firmly rooted down and your gaze forward, exhale and tilt your head to the right. Try to touch your ear to your shoulder.
    3. Take two or three deep breaths here, feeling that stretch throughout the left side of your neck.
    4. Inhale your head back up, then exhale and repeat on the other side.

    7. Easy Pose Side Bend (Parsva Sukhasana)

    1. Begin in Easy Pose.
    2. Inhale, raise your right arm above your head, and bring your left hand to your right knee.
    3. Exhale and lean your upper body to the left, bringing your right arm up and over.
    4. Breathe deeply here for 30 seconds, then inhale back to center and repeat on the opposite side.

    8. Revolved Easy Pose Salute Flow (Parivrtta Sukhasana)

    1. Still in Easy Pose, inhale and raise your arms, joining palms overhead.
    2. Exhale and lower your arms, bringing your right hand to the ground next to you and your left hand to your right knee. Using that knee as leverage, slowly twist your torso toward the right, shifting your gaze out over the right shoulder.
    3. Inhale your arms back overhead, then exhale your arms back down and twist the opposite direction.
    4. Repeat for 30-60 seconds, alternating sides.

     

    9. Seated Cat-Cow Pose (Upavistha Chakravakasana)

    1. While in Easy Pose (Sukhasana) with your hands on your knees, inhale and arch your back, pushing your tailbone back and upward.
    2. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)
    3. 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)
    4. Repeat for 30-60 seconds.

    10. Staff Pose (Dandasana)

    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.

     

    11. Seated Side Straddle Pose (Upavistha Parsva Konasana)

    1. Starting from Staff Pose (Dandasana), lean back slightly, supporting yourself by planting your hands on the ground slightly behind you on each side.
    2. Push your thigh bones into the ground and open your legs roughly 90 degrees (or whatever amount feels the most beneficial for you). Engage your feet, toes pointing straight up.
    3. Inhale and sit up tall, lengthening the spine, then exhale and take a gentle side bend to the right. Bring your right hand to the ground near your lower leg, and your left arm overhead reaching to the right.
    4. Breathe here for 30 seconds, then inhale your torso back up and repeat on the left side.

    12. Upward-Facing Seated Straddle w/ Toe Grab (Urdhva Mukha Upavistha Padangusthasana)

    1. Begin in a Seated Straddle Position with your legs spread wide apart and your spine tall.
    2. Exhale and engage your feet, toes pointing straight up, hingeing forward at the hips just far enough to grab your big toe with your thumb, index, and middle fingers.
    3. Inhale and shift your weight slightly back, broaden the chest, and tilt your head back to gaze at the ceiling - or however far you can without straining the neck.
    4. Hold this pose for 30-60 seconds, breathing deeply.

     

    13. Seated Forward Fold Pose (Paschimottanasana)

    Transition: Release your toes and bring your legs together in Staff Pose.

    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.

    14. Supine Spinal Twist Pose (Supta Matsyendrasana I)

    Transition: Release from Seated Forward Fold Pose and lie back on your mat/floor.

    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.

     

    15. Side Reclining Scissors Flow

    Transition: Release from Supine Spinal Twist Pose, and roll over onto your right side.

    1. Inhale and raise both legs away from the floor, pointing your toes and creating a v-shape with your legs to resemble scissors.
    2. On your next inhale, raise your right leg (the leg on the bottom hovering just a few inches away from the floor) higher up and swing your top leg behind it.
    3. Move your legs back to the starting position, this time taking your top leg forward and your bottom leg slightly back.
    4. Flow through these movements for 30 seconds on this side, picking up the speed while keeping your movements controlled.
    5. Release from the pose, then switch sides and repeat.

     

    16. Side Reclining Leg Lift (Anantasana)

    Transition: From Side Reclining Scissors Flow, relax your legs, bend your right elbow, and prop your head up on your right hand.

    1. Bend your left knee, bringing your foot close enough for you to grab your toes. Use your thumb, index, and middle fingers to grab your big toe.
    2. Inhale and slowly straighten your leg upward (or get it as close to straight as you can).
    3. Spend 30 seconds breathing here, trying to deepen the stretch with each breath.

     

    PEAK FLOW

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

    Transition: From Side Reclining Leg Lift, roll over onto your belly, plant your palms, and inhale your sit bones up and back, creating an upside down V shape with your body.

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

    2. Three-Legged Downward-Facing Dog Pose w/ Knee Rotations (Tri Pada Adho Mukha Svanasana)

    1. From Three-Legged Downward-Facing Dog Pose, bend your right knee and bring the back of your calf to the back of your thigh. Keep your right thigh aligned with the rest of your body.
    2. Draw 4-5 circles in the air with your knee, then reverse it.

    3. Runner's Lunge (Utthita Ashwa Sanchalanasana)

    Transition: Swing your right foot forward, planting it on the mat between your hands, slightly off-centered toward your right hand.

    1. Keeping your hands on the mat, lean forward to lunge over your right knee. Lift onto the ball off the left foot.
    2. Breathe here for 30 seconds.

     

    4. Warrior I Pose (Virabhadrasana I)

    1. Begin 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. Breathe here for 30 seconds.

     

    5. 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.

     

    6. Reverse Warrior Pose (Viparita Virabhadrasana)

    1. From Warrior II Pose, 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
    2. Remain here for 1-2 breaths.

    7. Humble Warrior Pose (Baddha Virabhadrasana)

    Transition: From Warrior II Pose, turn your pelvis and upper body to face forward once more.

    1. With your right leg forward, toes pointing ahead, and knees bent ~90 degrees, rotate the left foot to face the front left corner of your mat and square the hips forward.
    2. Engage your core, tucking your tailbone slightly forward and knitting the bottom ribs in.
    3. Bring your hands together behind your back with palms facing each other and interlock your fingers.
    4. Exhale and extend your arms back and upward, leaning your torso forward so that it is on the inner side of your right thigh.
    5. Breathe here for 30 seconds.

    8. Vinyasa I

    Transition: Release from Humble Warrior Pose, stepping your legs together and relaxing your arms to your side.

    1. Begin in Mountain Pose. Exhale into a forward fold, bringing your hands to the mat and stepping your legs back to come into Plank Pose.
    2. Take another breath, then exhale, lifting your pelvis and lowering your body to the ground (Four-Limbed Staff Pose)
    3. With your body on the ground, inhale and point your toes, lifting your torso off the ground (Upward-Facing Dog Pose)
    4. 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).

     

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

     

    9. Sphinx Pose (Salamba Bhujangasana)

    Transition: Bring your body down to the floor in a prone position.

    1. Start out lying flat on your belly. Tuck your tailbone forward and down, lengthening and broadening the lower back. Press the tops of your feet firmly into the mat.
    2. Inhale and come up onto your forearms, keeping them parallel to each other and lifting your upper torso away from the ground.
    3. Breathe deeply here for 30-60 seconds.

    10. Locust Pose (Salabhasana)

    Transition: Release to the ground from Sphinx Pose, remaining in a prone position.

    1. Begin in a prone position 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.

     

    11. Contralateral One-Legged Bow Pose (Eka Pada Dhanurasana)

    Transition: Release to the ground from Locust Pose, remaining in a prone position.

    1. Beginning in a prone position, bend your right knee, lifting your lower leg off the mat as if to touch your toes to your glutes.
    2. Extend your right arm forward and the left arm back. Grasp the inner side of your right ankle with your left hand.
    3. Engage your glutes, lower back, and core to raise your entire upper body off the mat, using your right forearm for additional support.
    4. Remain here for 30 seconds, keeping the right thigh from drifting back down to the floor. With every inhalation, try to deepen the stretch.
    5. Release your leg and return to the starting position. Take a few moments to rest, then repeat on the opposite side.

    12. Bow Pose (Dhanurasana)

    1. Beginning in a prone position, lengthen and stretch your legs as you press the tops of your toes down against the floor, keeping the toes pointed and engaged.
    2. Bend your knees, lifting your legs off the mat as if to touch your toes to your glutes, and grab the tops of your feet or your ankles.
    3. Then, engage your glutes, lower back, and core to raise the entire upper body off the mat.
    4. Remain here for 30 seconds, keeping the thighs from drifting back down to the floor. With every inhalation, try to deepen the stretch.

     

    13. Crocodile Pose (Makarasana)

    Transition: Release from Bow Pose, relaxing your body while remaining in a prone position.

    1. Cross your arms on the mat in front of you and bring your forehead to rest on your forearms.
    2. Take 30 seconds here to gather your thoughts, completely relaxing your body.

     

    14. Downward Dog to Plank Pose Flow

    Transition: From Crocodile Pose, plant your hands on the floor and tuck your toes. Inhale and lift your tailbone up and back, coming into Downward-Facing Dog Pose.

    1. Beginning in Downward-Facing Dog Pose, exhale and bring your body forward, shifting the weight onto the hands to come into Plank Pose.
    2. Take a breath here before moving on to the next pose.

     

    15. Side Pose (Vasisthasana)

    1. From Plank Pose, turn your knees and toes to face out to the right as you rotate the left side of your body into a side plank. Keep your feet engaged while supporting yourself on the outer edge of your foot. You can bring your right hand to your hip, up in the air, or overhead.
    2. Breathe here for 30 seconds.
    3. Exhale and release back to Plank Pose, then repeat on the other side.

     

    16. Child's Pose (Balasana)

    Transition: Release from Side Plank Pose to Table Top Pose - hands stacked under shoulders, knees stacked under hips.

    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.

    COOL DOWN

    1. Bound Angle Pose (Baddha Konasana)

    Transition: From Child's Pose, inhale your torso up and come into a seated position with your legs straight in front of you.

    1. Bend your legs at the knee, bringing the soles of your feet together in front of you.
    2. 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.
    3. 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!
    4. Breathe here for 30 seconds.
    5. 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. Seated Star Pose (Tarasana)

    1. With your legs wide apart and the bottoms of your feet together,  grab onto your ankles and pull them apart slightly. Feel the sides of your feet activated and push down on the mat.
    2. Inhale and lengthen your spine forward over your legs, being sure to hinge at the hips. As you exhale allow your upper back to relax toward the floor. Stay grounded through your sit bones.
    3. Close your eyes and breathe deeply here for 60 seconds.

    3. Fish Pose w/ Butterfly Legs (Matsyasana)

    Transition: Release your arms and knees down. Keep the bottoms of your feet together, but take your upper body into a nice backbend in Fish Pose.

    1. 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.
    2. 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
    3. On your next inhale, relax your head and neck, touching the crown of your head to the floor.
    4. Breathe deeply here for 60 seconds.

    4. Staff Pose (Dandasana)

    Transition: Inhale your torso and arms up 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 seconds.
     

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

    1. Begin in Staff Pose (Dandasana) 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.

    6. Seated Forward Fold Pose (Paschimottanasana)

    Transition: Exhale and release from Half Lord of the Fishes Pose, extending both legs.

    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.
     

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

    Transition: Inhale yourself up from Seated Forward Fold Pose, coming into Staff Pose.

    1. Starting from Staff Pose (Dandasana), 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, hingeing forward at the hips just far enough to grab your big toe with your thumb, index, and middle fingers.
    4. Inhale and shift your weight slightly back, 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.
     

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

    Transition: From Seated Straddle Pose, straighten your torso and keep your legs wide.

    1. Bend your left knee, bringing the bottom of your foot toward your right inner thigh, and heel close to the groin.
    2. Sit up tall, lengthening the spine as you inhale.
    3. 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.
    4. From Head to Knee Pose, roll the chest open to the left as you inhale your left arm overhead, pointing toward your right foot. Stay here, breathing deeply for 30 seconds.
    5. Raise your torso back up, extend your left leg back out, and repeat this stretch on the left leg.
     

    9. Bridge Pose (Setu Bandha Sarvangasana)

    Transition: Bring your legs back together and lean back, lowering yourself to the ground in a supine position.

    1. Take a moment to completely relax the spine and bring awareness to your breath.
    2. 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.
    3. Hold this position and breathe here for 30-60 seconds, then lower your body back to the mat to release from the pose.

     

    10. Staff Pose w/ Hands Back (Dandasana)

    Transition: Release from Bridge Pose and push yourself up into a seated position with your legs extended in front of you.

    1. Take a breath or two here, leaning your torso back a bit and supporting it with your palms.

    11. Reverse Table Top Pose (Ardha Purvottanasana)

    Transition: Keep your torso leaned back, then place the bottoms of both feet flat on the floor.

    1. With your hands planted on the mat behind you, your torso leaning back, and your feet firmly planted, push the ground away with your feet as you lift your pelvis. Create a straight horizontal line from the crown of your head to your knees.
    2. Breathe here for 30 seconds.

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

    Transition: Release from Reverse Table Top Pose back to a supine position.

    1. Begin lying supine with your legs straight and hip-width apart. Flex the feet, pushing your heels away from you.
    2. 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.
    3. Inhale and slowly straighten your right leg (or get it however close to straight you can comfortably achieve without strain or discomfort).
    4. 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.
    5. Exhale, return your leg to the center, and lower it back to the floor straight in front of you on the inhale.
    6. Repeat with the left leg.

     

    13. Reverse Pigeon Pose (Sucirandhrasana)

    Transition: Release your legs straight and remain supine.

    1. 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.
    2. 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.
    3. Breathe deeply here for 30 seconds.
    4. On an inhale, slowly straighten your left leg and sink it back down to the floor.
    5. Gently remove your right ankle from your left thigh, straightening your right leg and releasing it back down to the floor.
    6. Repeat with your left ankle on your right thigh.

     

    16. Corpse Pose (Savasana)

    Transition: Release your legs, extending them as you progressively relax your body in 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!