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    Yoga Day 35

    WARM-UP

    1. Thunderbolt Pose (Vajrasana)

    Starting position: Begin this flow by coming into a seated position on the floor.

    1. 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.
    2. Breathe deeply here and gather your thoughts for 30-60 seconds.

    2. Revolved Thunderbolt Pose (Parivrtta Vajrasana)

    1. Begin in Thunderbolt Pose with both hands on the floor next to you.
    2. 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.
    3. Take 2-3 breaths here, making sure that your shoulders stay rooted away from your ears.
    4. Inhale and release from the twist, coming back to the starting position.
    5. On your next exhale, repeat this stretch on the left side.

    3. Kneeling Side Bends

    Transition: From Thunderbolt Pose, lift your sit bones away from your heels until your body is a straight line from your head to your knees.

    1. Begin in Kneeling Pose with your arms at your sides.
    2. Inhale deeply and raise your right arm up toward the ceiling, feeling your spine and side body lengthen, your chest broaden, and your core activate.
    3. Exhale and keep your upper body long as you take a gentle side bend to touch the floor with your left fingertips or palm. Bring your right arm over your head so that your fingertips point to the left.
    4. Breathe here for 30 seconds, keeping that length in your spine and sides.
    5. Inhale and release the side bend, straightening your upper body and right arm. Exhale your right arm back down to your side.
    6. Repeat on the other side.

     

    4. Cat-Cow Pose (Chakravakasana)

    Transition: Bring your upper body forward onto your hands and knees - wrists stacked below shoulders, knees stacked below hips.

    1. Inhale and arch your back downward, pushing your tailbone up and outward. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)
    2. On your exhale, tuck your chin and tailbone inward, pull your shoulder blades apart, and round your spine like a cat that’s stretching or startled. (Cat)
    3. Repeat this movement for 30-60 seconds.

     

    5. Child's Pose Sphinx Flow

    Transition: From Cat-Cow Pose, bring your big toes together. Sink your sit bones back toward your heels while pushing the floor away with your palms, resting your forehead on the floor as you enter Child’s Pose.

    1. From Child’s Pose, inhale and raise up onto your hands and knees. Cross one heel over the other.
    2. Inhale and slowly walk your hands and upper body forward to come into a plank position with crossed ankles.
    3. Exhale and slowly lower your upper body and the fronts of your thighs to the ground, keeping your elbows stacked over your wrists.
    4. Inhale and place your forearms and palms flat on the floor, lifting your upper body for Sphinx Pose.
    5. 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.
    6. Repeat this movement sequence 1-2 times.

     

    6. Wide Child's Pose (Prasarita Balasana)

    Transition: End Child’s Pose Sphinx Flow in Child’s Pose.

    1. Inhale and widen your knees apart slightly. With each exhale, sink deeper into the posture.
    2. Breathe deeply here for 30 seconds.

    7. Wide-Legged Vinyasa Flow

    Transition: Inhale yourself up out of Wide Child’s Pose onto your hands and knees.

    1. Inhale, tuck your toes, and lift your tailbone up and back to 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.

    8. Downward Dog to Mountain Pose Flow

    Transition: Slowly walk your legs back toward each other, remaining in Downward-Facing Dog Pose.

    1. Begin in Downward Facing Dog Pose.
    2. On an exhale, begin walking your feet forward to come into Standing Forward Fold Pose.
    3. Take 2-3 breaths here and alternate bending and straightening your knees.
    4. Inhale and slowly raise your torso up to come into Mountain Pose.

     

    9. Mountain Pose Tiptoes Flow (Tadasana)

    1. Begin in Mountain Pose.
    2. Inhale deeply and sweep your arms up in the air as you rise up onto your tiptoes.
    3. On the exhale, sweep your arms back down to your sides and plant your feet firmly back on the floor.
    4. Repeat this flow for 30 seconds, keeping your movements synchronized with your breath.

    10. Standing Arm Circles

    1. Begin in Mountain Pose.
    2. Inhale your arms straight out to the sides at shoulder height in a T-shape. Keep your fingers straight and together.
    3. Make circles in the air with your arms 5-10 times, then reverse the motion for another 5-10 circles.

     

    11. Easy Joint Warm-Up Flow

    1. Begin in Mountain Pose.
    2. Ankle Circles: Shift your weight to the right foot. Keeping your toes and the ball of your left foot touching the ground, move your left ankle in a circular motion for 20-30 seconds. Repeat on the opposite foot.
    3. Neck Rolls: Start by looking down, tucking your chin slightly. Roll your head to the side, up, to the other side, and down in a circular motion 5-6 times in one direction, then repeat in the reverse direction.
    4. Shoulder Circles: Roll your shoulders forward, down, back, and up in a circular motion 5-6 times, then reverse the motion another 5-6 times.
    5. Wrist Rolls: Clasp your hands in front of you, interlocking your fingers, and rolling the wrist joint first so that your dominant wrist deviates toward you, then away from you in a figure-eight motion. Repeat this motion for ~30 seconds
    6. Twists: Bring the back of your left hand to the back of your right hip, and your right hand to your left shoulder. Inhale, swing your arms so that your right hand comes to your left shoulder and your left hand comes to the back of the right hip as you take a gentle twist toward the left. Keeping the momentum in your arms going, swing your left hand toward your right shoulder and your right hand to the back of your left hip. Do this movement 5-10 times, speeding it up as you get a feel for the motion.
    7. Hip Circles: Standing in Mountain Pose, move your pelvis/hips in a circular motion - 5-10 times clockwise, then counterclockwise.
    8. Knee Circles: Bend your knees and bend slightly forward at the hips, bringing your hands to your thighs. Move your knees forward, to the right, back, and to the left in a circular motion 5-10 times, then reverse the motion 5-10 times.

    12. Mountain Pose Forward Fold Arm Swings (Tadasana)

    1. Begin in Mountain Pose. Make sure your feet are firmly planted hip-distance apart.
    2. Inhale both arms up into the air, broadening the chest.
    3. Exhale and sink your sit bones slightly down and back, folding forward over your thighs as you swing your arms all the way forward and back.
    4. Inhale your arms and torso back up to Mountain Pose.
    5. Repeat this movement a total of 5-6 times.

     

    13. Standing Wind Release Pose (Pavanmuktasana)

    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.

     

    14. Standing Quad Stretch

    1. Begin in Mountain Pose.
    2. Begin shifting your weight and balance onto your left foot. Inhale and bend your right knee, grabbing the top of your right foot behind you with your right hand, and pulling your heel toward your buttocks.
    3. Hold for 30 seconds, then exhale and release your right foot back to the ground.
    4. Repeat on the other side.

     

    15. Mountain Pose w/ Namaste Hands (Tadasana)

    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.
    5. Bring your palms together in front of your chest and breathe here for 30 seconds before moving on to the Peak Flow.

    PEAK FLOW

    1. Five-Pointed Star Pose (Utthita Tadasana)

    Starting position: Remain in Mountain Pose and lift your arms up in a T shape.

    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. Camel Pose w/ Hands to Floor (Sanskrit)

    Transition: From Crocodile Pose, plant your palms and lift up into Table Top Pose, then sink your sit bones back onto your heels.

    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. Remain here for 30 seconds.

    2. Puppy Dog Pose (Uttana Shishosana)

    Transition: From Camel Pose, lift your torso back up and 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.

    3. Reclined Hero Pose (Supta Virasana)

    Transition: Release from Puppy Dog Pose by coming onto your hands and knees in Table Top Pose.

    1. Beginning in Table Top Pose, bring your knees closer together while keeping your feet roughly hip-width apart.
    2. Sink your sit bones back either to the mat or onto a block situated between your feet. When you sit back, the calves of your legs should be next to your thighs (rather than under them as they would be in Thunderbolt Pose).
    3. From this seated position, bring your hands to the mat next to your ankles and slowly work your way down into a gentle backbend until your forearms and elbows are fully on the ground and you can grab the bottoms of your feet with your hands.
    4. Shift your gaze up to the ceiling and remain here breathing deeply for 60 seconds.

    4. Child's Pose (Balasana)

    Transition: From Reclined Hero Pose, inhale yourself up onto your hands and knees.

    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.
     

    5. Table Top Pose (Bharmanasana)

    Transition: Release and lift your sit bones away from your heels, coming forward onto your hands and knees.

    1. Get on your hands and knees with your hands stacked under your shoulders and your knees stacked under your hips, parallel to each other.
    2. 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. 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. Take 30 seconds here to gather your thoughts, completely relaxing your body.
     

    7. Sphinx Pose (Salamba Bhujangasana)

    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 60 seconds.
     

    8. Reclining Bound Angle Pose (Supta Baddha Konasana)

    Transition: Release from Sphinx Pose back to the floor and roll over into a supine position.

    1. Bend your legs at the knee, bringing the soles of your feet together.
    2. Allow gravity to slowly pull your knees away from each other, lowering them toward the ground. Deepen the stretch to whatever capacity feels most comfortable to you by adjusting how close your heels are to your groin.
    3. Breathe here for 60 seconds.
     

    9. Happy Baby Pose (Ananda Balasana)

    Transition: Release your legs from Reclining Bound Angle Pose, remaining supine.

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

     

    10. Half Wind Release Pose (Ardha Pavanmuktasana)

    Transition: Release from Happy Baby Pose, remaining supine.

    1. Start out lying supine on your mat with your legs hip-width apart. Engage your feet, pushing your heels away from you.
    2. Inhale and raise your right leg, bending the knee and bringing the thigh toward your chest. Support your leg by grabbing behind the knee or on the shin and hug your leg tighter.
    3. Breathe here for 30 seconds, then release to the starting position and repeat with the left leg.

    11. Corpse Pose (Savasana)

    Transition: Release from Half Wind Release Pose, relaxing your arms and legs to the floor for Savasana!

    1. Begin by lying supine on the floor or mat.
    2. Inhale and widen your legs, bringing your feet to the sides of your mat (or a bit further than hip-width apart). Rotate the feet outward so that the toes point away from each other.
    3. Lift your pelvis slightly to tuck your tailbone, then release back to the floor and soften the lower back without flattening your back. Lengthen the base of your skull away from the back of your neck.
    4. Extend your arms straight up toward the ceiling and broaden your back by rocking your upper back from side to side slightly and pulling the shoulder blades away from each other. Then, relax your arms back down to the floor next to you, palms up and fingers relaxed.
    5. Focus on relaxing your face and neck muscles. Close your eyes, completely relax them deeper into your skull, then rotate them down as if to gaze directly at your heart.
    6. Stay here for as long as you’d like, letting your mind enter a meditative state while you progressively relax your muscles.
    7. When you’re ready to exit the pose, exhale and roll onto one side. Take a breath or two here, then exhale and slowly press your palms to the floor and lift your upper body to come to a seated position.

     

    Namaste!