Yoga Day 37

WARM-UP

1. Seated Neck Rolls

Starting position: Begin this flow in a cross-legged seated position (Easy Pose).

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.
Tuck your chin and slowly relax your head forward, feeling a stretch along the back of your neck and the base of your skull.
Gently roll your head in a clockwise circle 4-5 times, then counterclockwise 4-5 times.

2. Seated Torso Circles (Sufi Grinds)

In Easy Pose, place your hands on your knees.
Inhale and open your chest as your lean forward, keeping your sit bones grounded.
Rotate your torso in a clockwise circular motion for 30 seconds, keeping it slow and controlled, then repeat for 30 seconds counterclockwise.

3. Cosmic Egg Pose (Brahmandasana)

Extend your legs, bringing them together straight in front of you.
Inhale deeply, then exhale and bring your knees to your chest. Wrap your arms around them as if you’re giving yourself a hug. Bring your feet up off of the ground and point your toes.
Hold this position for 30-60 seconds.

4. Seated Cat-Cow Pose (Upavistha Chakravakasana)

Transition: Return to a seated position in Easy Pose.

While in Easy Pose with your hands on your knees, inhale and arch your back, pushing your tailbone back and upward.
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 for 30-60 seconds.

5. Mountain Pose Arm Warm-Up (Tadasana)

Transition: From your seated position in Easy Pose, rock forward onto your hands and knees and slowly work your way up into a standing position in Mountain Pose.

Begin in Mountain Pose.
Inhale your arms straight up into the air, holding them there for a breath or two.
Exhale your arms to shoulder height in a T-shape, remaining for another breath or two.
On your next exhale, relax your arms back to your sides in Mountain Pose.
Repeat this flow 4-5 times, speeding it up a bit each time.

6. Palm Tree Pose (Urdhva Hastasana)

Begin in Mountain Pose.
Inhale and extend your arms forward, interlocking your fingers with your palms facing outward. On your next inhale, raise your interlocked hands high above your head. Shift your gaze skyward.
Remain here for 30-60 seconds, breathing deeply.

7. Swaying Palm Tree Pose (Parsva Urdhva Hastasana)

Begin in Palm Tree Pose.
On an exhale, take a gentle side bend, leaning your arms and upper body to the right.
Breathe here for 30 seconds, then inhale back to the center.
On your next exhale, lean your arms and upper body to the left. Remain here for another 30 seconds.

8. Standing Bound Rising Locust Flow (Baddha Hasta Utthita Stiti Salabhasana)

Transition: Release your arms from Palm Tree Pose, relaxing back into Mountain Pose.

Begin in Mountain Pose. Interlock your fingers behind your back, palms facing each other.
Inhale as you knit your shoulder blades in to broaden the chest, taking a gentle backbend in the upper back and neck as you extend your arms and push down through them toward the floor.
Repeat this flow, syncing it with your breath for 30-60 seconds.

9. Standing Pelvic Circles

Transition: Release from Standing Bound Rising Locust, straightening your spine and relaxing your arms to your sides in Mountain Pose.

Begin in Mountain Pose and place your hands on your hips.
Keeping your core engaged, draw circles in the air by moving your pelvis/hips in a wide circular motion.
Continue this motion for 30 seconds clockwise, then counterclockwise.

10. Standing Quad Stretch

Begin in Mountain Pose.
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.
Hold the pose for 30 seconds, then exhale and release your right foot back to the ground.
Repeat on the other side.

11. Squat w/ Arms Crossed

Step your feet hip-width apart. Inhale your arms up in front of you, bending your elbows to stack one forearm over the other, grabbing the opposite elbows.
Exhale and bend your knees, sinking your hips down and back into a squat.
Hold this pose for 30 seconds, then release back into Mountain Pose.

12. Side Lunge Pose (Skandasana)

Beginning in Mountain Pose, bring your feet parallel and shoulder-width apart. Keep your spine straight and shift your weight slightly back onto your heels. Bring your palms together in front of your chest as if to pray.
As you inhale, shift your weight to the right, bending your right knee ~90 degrees, stacking your right knee over your right ankle.
Challenge yourself to hold this lunge for 30 seconds, then exhale and return to starting position.

13. Chair Pose (Utkatasana)

Transition: Release from Side Lunge Pose, bringing your legs together hip-width apart.

Beginning in Mountain Pose, make sure you have a firm base of support through your feet.
Bend the knees and slowly lower your tailbone as if you’re about to sit in an invisible chair, leaning the upper body very slightly. Try to make your thighs as parallel to the ground as you can.
Breathe here for 30 seconds.

14. Half Forward Fold Pose (Ardha Uttanasana)

Transition: Release from Chair Pose back into Mountain Pose, then exhale as you hinge your torso forward into a Standing Forward Fold.

From Standing Forward Fold Pose, inhale and raise your upper body so that it is parallel to the floor, bringing your hands to your shins. Keep your neck neutral.
Remain here for 30-60 seconds.

PEAK FLOW

1. Five-Pointed Star Pose (Utthita Tadasana)

Starting position: Inhale back up to Mountain Pose and lift your arms up in a T shape.

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

2. 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.
Release by pressing your feet firmly into the floor, leading your torso back up with your left hand.

3. Revolved Triangle Pose (Parivrtta Trikonasana)

In Triangle Pose, simply roll your body to face the opposite direction, bringing the opposite hand to the floor.
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.

Inhale your left arm straight up, rolling your chest to the left and broadening the chest.
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.

Bring your palms together in front of your chest, pushing them together.
Inhale and lengthen the spine, then exhale and try to extend further forward.
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.
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.

Ground down into the floor with all 4 corners of your feet and bring both hands to the floor (or on blocks).
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.
Breathe here for 30 seconds.

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

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

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

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

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

From Intense Leg Stretch Pose III, exhale and release your arms, bringing them to your ankles.
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.

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 this pose for 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. Goddess Pose (Utkata Konasana)

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

Start out facing the left side of your mat with your feet roughly 3 ft. apart from each other.
Rotate the right foot to face the upper right corner of your mat, and the left foot to face the upper left corner of your mat.
Exhale and bend your knees, sinking into a squat. Try to get the bottom of your thighs parallel to the floor.
Draw the shoulder blades down and bring your arms up into a T shape. Bend your elbows so that your fingers are pointing skyward with your palms facing away from you.
Maintain this pose for 30-45 seconds, breathing deeply.

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.

Come into Downward-Facing Dog Pose. From here, walk your feet apart so that they are slightly wider than hip-width apart.
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.
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.
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.

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.
Exhale your forearms and palms flat on the floor/mat. Slowly push your hips backward.
Remain here for 30 seconds, breathing deeply.

15. Locust Pose (Salabhasana)

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

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

16. Crocodile Pose (Makarasana)

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

COOL DOWN

1. Locust to Wide-Legged Chariot Flow

Transition: From Crocodile Pose, roll over onto your belly.

Starting in a prone position, relax your arms to your sides, fingertips pointing behind you. Place your forehead on the floor and the tops of your feet on the floor/mat, pointing your toes.
Inhale and raise your head, upper body, and lower legs off of the ground slightly. Exhale here.
On the next inhale, try to raise up higher as you spread your legs slightly wider than hip-width and spread your arms like airplane wings.
Exhale and bring your arms and legs lower and closer together as you did in step 2.
Inhale, then on the next exhale, lower yourself back to the floor.
Repeat this flow for 60-90 seconds.

2. Crocodile Pose (Makarasana)

Transition: Relax your body fully to the floor.

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

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

Transition: Remain supine, planting your palms on the ground below your shoulders.

Tuck your toes, then inhale and lift onto them, taking the tailbone back and up until your arms and legs are fully extended, creating an upside-down V shape with your body.
Remain here for 2-3 full breaths.

4. Sleeping Swan Pose (Kapotasana II)

Transition: From Downward Facing Dog, inhale the right leg up, bringing the knee forward.

Exhale the outer side of your right leg down onto the mat. Your right knee should be aligned with your right hip and your pelvis facing squarely forward. Lay the top of your left foot on the mat/floor, and keep your front foot flexed.
Inhale your arms up and lengthen your spine, sitting up tall and broadening through the chest. Energize through the fingertips and feel your sides lengthening.
On the exhale, hinge forward at the hips, folding your upper body over your right leg. Keep the arms straight, bringing the palms to the floor. Relax your neck, bringing your forehead to the floor if you’d like.
Breathe here for 30 seconds, then return to Downward-Facing Dog Pose and repeat this pose on the other side.

5. Thread the Needle Pose (Urdhva Mukha Pasasana)

Transition: Release from Sleeping Swan Pose back into Downward-Facing Dog Pose.

From Downward Dog, bring your knees to the mat, aligning them under your hips. Make sure your hands are stacked below your shoulders.
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.
Remain here for 30 seconds, resting your left ear to the floor and progressively relaxing deeper into the pose.
Inhale and return to your hands and knees, then repeat with the right arm threaded under you.

6. Reclined Leg Stretch Flow

Transition: From Thread the Needle Pose, slowly lower your body to the floor and roll onto your back so that you’re lying supine with your legs together.

Inhale and extend your arms, bringing your upper arms neck to your ears with your fingertips pointing to the wall behind you.
Exhale and bend the right knee, bringing the front of your right thigh in toward your belly. Bring your right hand to your shin and give your knee a quick hug.
Inhale and allow your knee to float to the floor on your right side, creating a 90-degree angle with your side body and right thigh.
Exhale and bring the knee back up, but bring your right arm to the floor and place your left hand on your right knee.
Move both hands to the back of the thigh just above the crook of the knee, then inhale and straighten your leg.
Exhale and release your arms and right leg back to the mat.
Repeat on the other side.

7. Full-Body Stretch to Wind Release Flow

Transition: Remain in a supine position with your legs together and arms relaxed to the floor.

Beginning in a supine position, engage your feet, pushing your heels away from you. Lengthen the back of the neck.
Inhale and sweep your arms overhead, keeping them flat on the floor with palms facing upward. Extend them fully, feeling an energizing stretch all the way from your fingertips to your heels. Take another deep breath here as you start to engage your core. (Full-Body Stretch Pose)
Inhale, then exhale and bring the knees in toward the chest, thighs pressing against your abdomen. Grab onto your knees, pulling them close.
On your exhale, move your knees away from you until your arms are fully extended with your hands holding your knees.
Really tune into your breath here, soothing your heart rate and slowing your breathing.
Repeat this flow for 30 seconds.

8. Corpse Pose (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.