Yoga Day 29

WARM-UP

1. Corpse Pose (Savasana)

Starting position: Dive right into rest today by beginning in Corpse Pose (lying supine on your mat or floor). Take a full minute or two to really center yourself, tune into your breath, and get ready to flow!

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.

2. Banana Pose (Bananasana)

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

3. Wind Release Pose (Pavanmuktasana)

Transition: Release from Banana Pose back to the center.

Begin lying supine on the ground with your feet together and arms relaxed beside you.
Inhale, then exhale and bring the knees in toward the chest, thighs pressing against your abdomen. Wrap your arms around your knees, hugging them close and clasping your hands or grabbing your elbows.
Breathe deeply here for 60 seconds. With each exhalation, hug your knees a bit tighter and closer to your chest, then relax your grip slightly with each inhale.

4. Circle of Joy

Transition: Release from Wind Release Pose and push your torso up to a seated position with your legs crisscrossed.

Start out sitting cross-legged in Easy Pose.
Take a deep breath; exhale and bring your palms together in front of your chest. Interlock your fingers, shoulders relaxed away from the ears, and elbows pointing to the sides of your mat.
Inhale and extend your arms straight in front of you, taking a gentle forward bend in the torso. Round your upper back and direct your gaze down to the mat right in front of your legs to lengthen the back of your neck.
On your next exhale, bring your arms up above your head. Keep your gaze straight, and make sure your shoulders are firmly planted. Inhale here, extending up through the spine and arms.
Inhale and release your hands, then bring them back together behind your back, palms facing each other and fingers tightly interlocked.
Exhale and sit tall, straightening your arms down toward the floor behind your back. Knit your shoulders together a bit to broaden your chest.
On your next inhale, release your hands again, bringing them back together in front of your chest.
Exhale and extend your arms straight in front of you again. Round your upper back and gaze down to the mat in front of your legs to lengthen the back of your neck.
Repeat this movement 1-2 times, taking your time and connecting with your breath.

5. Cat-Cow Pose (Chakravakasana)

Transition: Slowly uncross your legs and rock forward onto your hands and knees.

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)
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)
Repeat this movement for 30-60 seconds.

6. Tiger Pose (Vyaghrasana)

Begin in Table Top Pose.
Take a deep inhale and round the spine to bring your right knee to your forehead (or as close as you can).
Exhale and arch the spine, directing your gaze to the ceiling as you bring your thigh parallel to the floor and extend your right foot upward.
Repeat this movement on the right side 4-8 times.
Release back to Table Top Pose and repeat with the left leg.

7. Child's Pose w/ Arms to One Side (Balasana)

Transition: Release from Tiger Pose back into Table Top Pose.

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.
Slowly walk your hands to the right side of your mat, keeping them parallel to each other and taking a gentle side bend through the left side.
Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30 seconds.
Return your hands back to the center, then repeat on the other side.

8. Child's Pose Sun Salutation

Transition: Inhale up onto your hands and knees (Table Top Pose).

Exhale and round your spine, tucking your chin and pushing the floor away with your hands. (Cat Pose)
Inhale and extend your legs behind you, bringing the tops of the thighs and feet to the floor. Lift tall through your arms, shoulders stacked above wrists, and gaze shifted very slightly upward. Keep your pelvis grounded. (Upward-Facing Dog Pose)
Tuck your toes, exhale and push your pelvis up and back into the air as you extend your arms and legs. (Downward Facing Dog Pose) Take a deep breath or two here.
Exhale and bring your knees back down to the floor. Round your spine into Cat Pose once more.
On your next exhale, sink your sit bones back down onto your heels, bringing your toes together and resting your forehead on the mat/floor.
Repeat this movement 1-2 more times, seeing if you can start to pick up the pace while keeping your movements controlled and deliberate.

9. Thunderbolt Pose w/ Swinging Arms (Vajrasana)

Transition: Come onto your hands and knees. From there, bring your legs together, sink your sit bones back onto your heels, and sit up tall.

Begin in Thunderbolt Pose.
With your spine tall and straight, inhale and sweep your arms forward. Exhale and swing them back behind you.
Repeat this movement for 30-60 seconds, flowing with your breath.

10. Shoulder Socket Rotations

Transition: Remain in Thunderbolt Pose for this exercise.

Bring your right hand to your right shoulder, and your left hand to your left shoulder.
Start by drawing the elbows inward to touch each other.
Next, bring your elbows up next to your head so that they point to the ceiling.
Then, bring the elbows back down and open them outward so that they point to either side of you.
Repeat this movement for 30-60 seconds.

11. Cow Face Arms (Gomukhasana Arms)

Transition: Remain in Thunderbolt Pose.

Inhale your right arm up, bending your elbow and bringing your palm to touch your right shoulder blade. Bend your left arm at the elbow with the back of your hand against your back. If you can, grab onto your right fingers with your left fingers.
Breathe here for 30 seconds, then release your arms and repeat on the other side.

12. Standing Forward Fold Pose (Uttanasana)

Transition: From Thunderbolt Pose, inhale onto your hands and knees, then slowly work your way up to standing.

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 another breath or two.

13. Standing Roll-Up Flow

Transition: From Standing Forward Fold, bend your knees relaxing your upper body further down with your palms on the floor.

From Standing Forward Fold with both knees bent, inhale and slowly raise your torso as you straighten your knees. Allow your arms to dangle, rounding your spine.
Once your legs are straight, continue slowly rolling your spine up until your spine is straight and your arms are relaxed by your sides in Mountain Pose (Tadasana).

14. Standing Circle of Joy

Transition: Begin this exercise from Mountain Pose. This time, really feel the joy flowing into you with each breath.

Take a deep breath; exhale and bring your palms together in front of your chest. Interlock your fingers, shoulders relaxed away from the ears, and elbows pointing to the sides of your mat.
Inhale and extend your arms straight in front of you, taking a gentle forward bend in the torso. Round your upper back and direct your gaze down to the mat right in front of your legs to lengthen the back of your neck.
On your next exhale, bring your arms up above your head. Keep your gaze straight, and make sure your shoulders are firmly planted. Inhale here, extending up through the spine and arms.
Inhale and release your hands, then bring them back together behind your back, palms facing each other and fingers tightly interlocked.
Exhale and sit tall, straightening your arms down toward the floor behind your back. Knit your shoulders together a bit to broaden your chest.
On your next inhale, release your hands again, bringing them back together in front of your chest.
 Exhale and extend your arms straight in front of you again. Round your upper back and gaze down to the mat in front of your legs to lengthen the back of your neck.
Repeat this movement 1-2 times, taking your time and connecting with your breath.

15. Breath of Joy

Transition: Remain in Mountain Pose.

Stand with your feet hip- or shoulder-width apart and bend your knees slightly.
Take a small inhale, imagining that you’re only filling the bottom third of your lung. As the breath flows in, raise your arms up to shoulder height in front of you with your palms facing skyward.
Exhale and release your arms back down.
Inhale again, this time filling two-thirds of your lungs and raising your arms a little higher and out to the side.
Exhale again, releasing your arms down.
Inhale once more, filling your lungs all the way this time. Lift your arms all the way up, extending your arms upward into a Y-shape.
Finally, hinge at the hips to swing your torso and arms forward, sweeping your arms behind you. (Optional: as you exhale, exhale the sound “ha” until your lungs are fully emptied.)
Repeat this flow 1-2 more times as desired.

PEAK FLOW

1. Standing Bound Rising Locust Pose (Baddha Hasta Utthita Stiti Salabhasana)

Begin in Mountain Pose. Clasp your hands behind your back or allow them to dangle freely.
Exhale and take a gentle standing backbend, allowing gravity to pull your arms down.
Inhale back up into Mountain Pose.
Repeat this flow 4-5 times.

2. Forward Fold Flow (Uttanasana)

Transition: From Mountain Pose, exhale and hinge forward into a Forward Fold.

Beginning in Standing Forward Fold Pose, inhale and raise your torso into a straight, neutral position. Place your hands on your shins.
Exhale back down into a full forward fold.
Repeat this flow 4-5 times.

3. Plank Pose (Phalakasana)

Transition: From Forward Fold Flow, plant your palms on the floor and step/jump your feet back behind you.

Tuck your toes to come onto the toes and balls of the feet and create a long, straight line from the crown of your head to your heels.
Remain here for 30 seconds.

4. Cobra Pose (Bhujangasana)

Exhale and rock forward onto your hands, 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.

5. Cobra Pose w/ Bow Legs (Bhujangasana)

Beginning in Cobra Pose, inhale and lift your shins away from the floor so that your shins run in a straight line to the floor.
Take 2-3 breaths here.

6. Cobra Pose w/ Hands Lifted (Bhujangasana)

Transition: Release your legs back down to the floor in Cobra Pose.

In Cobra Pose, engage your core and ground down through the tops of the toes and feet, then lift your hands away from the floor. Keep your upper body lifted with your core strong.
Remain here for 2-3 breaths.

7. Plank to Child's Pose Flow

Transition: Plant your hands back on the floor, tuck your toes and lift yourself up into Plank Pose.

Take a deep breath here, keeping the core engaged.
Exhale your knees to the ground and widen them apart slightly, keeping your big toes together and sinking your sit bones back to your heels in Child’s Pose.
Spend 30 seconds here, relaxing, grounding yourself, and quieting your mind.

8. Child's Pose Sphinx Flow

Begin in Child’s Pose.
From Child’s Pose, inhale and raise up onto your hands and knees. Cross one heel over the other.
Inhale and slowly walk your hands and upper body forward to come into a plank position with crossed ankles.
Exhale and slowly lower your upper body and the fronts of your thighs to the ground, keeping your elbows stacked over your wrists.
Inhale and place your forearms and palms flat on the floor, lifting your upper body for Sphinx Pose.
Exhale and lift your pelvis, pushing the ground away with your palms as you sink the sit bones back onto your heels for Child’s Pose.
Repeat this movement sequence 1-2 times.

9. Downward Dog to Three-Legged Downward Dog Pose Flow (Adho Mukha Svanasana)

Transition: From Sphinx Pose, tuck your toes and inhale your sit bones up and back into Downward-Facing Dog Pose.

Begin by coming to the floor in Downward-Facing Dog Pose. Spend a few breaths here just gathering your thoughts, centering yourself, and tuning in to your practice.
Inhale your right leg straight up into the air behind you.

10. Warrior I Pose (Virabhadrasana I)

Transition: From Downward Facing Dog (Adho Mukha Svanasana), lift your right foot and bring it between your hands so that your toes align with your fingertips, then shift it to the right a bit.

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.

11. Warrior II Pose (Virabhadrasana II)

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.
Breathe here for 30 seconds.

12. Triangle Pose (Trikonasana)

Begin 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.
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, breathing deeply.
Release by pressing your feet firmly into the floor, leading your torso back up with your left hand.

13. Crescent Low Lunge Pose (Ashwa Sanchalanasana)

Transition: Release from Triangle Pose, angling your feet and hips forward toward the front of your mat.

Release your left knee to the floor, untuck your toes, and lunge slightly further forward.
Beginning in a low lunge, inhale your arms up, bringing your palms together overhead.
Breathe here for 30 seconds.

14. Twisted Low Lunge Pose (Parivrtta Anjaneyasana)

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.

15. Half Split Pose (Ardha Hanumanasana)

Transition: Release from the twist, returning to a low lunge.

Beginning in a low lunge, exhale and sweep your arms backward as you bend your left knee to a 90-degree angle. Lift the front of your right foot so that your right heel is the only part of your foot still touching the mat as you straighten your right leg.
Breathe here for 30 seconds.

16. Revolved Half Split Pose (Parivrtta Ardha Hanumanasana)

Beginning in Half Splits Pose, exhale, and take a twist to the right, bringing the left hand or forearm to the ground on the outside of your right leg.
Inhale your right arm skyward and breathe here for 30 seconds.

Repeat poses 9-16, switching to the opposite side as necessary for asymmetrical poses.

COOL DOWN

1. Thunderbolt Pose w/ Cat-Cow (Vajrasana)

Transition: From Revolved Half Splits, release yourself to the ground and come into a seated position.

Bring your legs together with the tops of your feet on the floor. Sink your sit bones back onto your heels and place your hands on top of your thighs.
Inhale and arch your spine forward, pushing your tailbone out and back. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)
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)
Repeat this movement for 30 seconds.

2. Revolved Thunderbolt Pose (Parivrtta Vajrasana)

Begin in Thunderbolt Pose with both hands on the floor next to you.
Inhale deeply, then exhale, shift your weight onto your right hand a bit, take a gentle spinal twist to the right, and bring your left hand to the outside of your right knee/leg. Shift your gaze out over your right shoulder for a gentle stretch through the side of the neck.
Breathe here for 30 seconds, making sure that your shoulders stay rooted away from your ears.
Inhale and release from the twist, coming back to the starting position.
On your next exhale, repeat this stretch on the left side.

3. Thunderbolt Pose Salute (Vajrasana)

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

4. Puppy Dog Pose (Uttana Shishosana)

Transition: Release from Thunderbolt pose, coming forward onto your hands and knees.

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.

5. Resting Half Frog Pose (Ardha Bhekasana)

Transition: From Puppy Dog Pose, relax your upper body all the way to the floor, resting your head on your forearms.

Slowly begin moving your right knee out toward the right side of your mat with the inner sides, and ankle aligned with your knee. As you do so, straighten your left leg behind you, resting it on the floor.
Exhale the rest of your body to rest flat on the floor/mat. Slowly push your hips backward, deepening the stretch in your right leg.
Remain here for 30 seconds, then repeat on the opposite side.

6. Seated Wind Release Pose (Upavistha Pavanmuktasana)

Transition: Rise up from Resting Half Frog Pose and swing your legs forward to come into a seated position.

Begin in a seated position with your legs straight out in front of you.
Take a deep breath, then exhale and bend both knees, bringing your thighs in toward your chest. Keep your spine nice and tall.
Inhale and wrap your arms around your legs, hugging them tightly.
Remain here for 30-60 seconds, breathing deeply.

7. Staff Pose (Dandasana)

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

8. Seated Forward Fold Pose (Paschimottanasana)

Begin with your legs out in front of you, sit bones grounded and spine tall.
Push your heels away from your body, engaging the feet and toes. Your arms should be by your side with your palms or fingertips pressing down into the floor.
Inhale and keep the front of your torso long as you hinge forward at the hips and reach for your toes/feet.
Remain and breathe here for 60 seconds, lengthening your torso forward and walking your hands forward with each exhalation until you can grasp the outer sides of your feet.

9. Sitting Swan Pose

Transition: Inhale your torso up to release from Seated Forward Fold.

Start in a seated position with your legs straight in front of you.
Place your hands on the floor behind you and lean your torso back, shifting your upper body weight to your palms.
Bring your right ankle to your left thigh, just above the left knee.
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.
Return to starting position and repeat on the other side.

10. Happy Baby Pose (Ananda Balasana)

Transition: Release your legs straight in front of you and lower yourself back onto the ground in a supine position.

On an exhale, bring your legs back up toward your chest.
Inhale and grab onto the outer sides of your feet, widening your legs slightly and trying to bring your knees to your armpits.
Spend 30-60 seconds here, gently pulling your feet downward with your hands. Try to very gently rock your body from side to side, just like a happy baby!

11. Reclining Bound Angle Pose (Supta Baddha Konasana)

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

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.
Remain here for 30-60 seconds.

12. Corpse Pose (Savasana)

Transition: Release your legs from Reclining Bound Angle Pose for a relaxing Savasana!

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.