Yoga Day 4

WARM-UP

1. Thunderbolt Pose w/ Torso Twists (Vajrasana)

Starting position: Come into a seated position with your legs underneath you. Bring your legs together with the tops of your feet on the floor.

Inhale and raise your arms overhead, interlocking your fingers with palms facing skyward.
Exhale and gently twist your upper body to the right side.
Inhale and return to the center, then exhale and twist to the left.
Repeat this movement for 30-60 seconds.

2. Thunderbolt Pose w/ Swinging Arms (Vajrasana)

Transition: Release your arms down to your sides.

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.

3. Thunderbolt Pose w/ Eagle Arms (Vajrasana)

Transition: Release your arms down to your sides, remaining in Thunderbolt Pose.

Begin in Thunderbolt Pose.
Extend your arms straight in front of you, then bend your elbows ~90 degrees. Cross your arms with your upper left arm crossed above your upper right arm.
With your left palm facing to the right, try to hook the fingers of your right hand on your left wrist or the lower palm of your left hand.
Remain here for 30 seconds, then release your arms and repeat with your right arm crossed over your left.

4. Cat-Cow Pose (Chakravakasana)

Transition: From Thunderbolt Pose, come forward onto the hands and knees in Table Top Pose.

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.

5. Sphinx Pose (Salamba Bhujangasana)

Transition: From Cat-Cow Pose, lie prone on the floor.

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.
Inhale and come up onto your forearms, keeping them parallel to each other and lifting your upper torso away from the ground.
Breathe deeply here for 30-60 seconds.

6. Rowing the Boat (Nauka Sanchalanasana)

Transition: From Sphinx Pose, lower your body back to the ground and roll over onto your back. Use your hands to push you back up into a seated position with your spine tall, sit bones grounded, and your legs straight in front of you.

Begin in Staff Pose.
Inhale, leaning the torso back. Pretend you’re holding invisible rowboat oars, bringing your hands up near your chest.
As you exhale, row your hands forward as you bring the upper body into a forward fold. If possible, try to grab the outer sides of your feet.
Inhale once again, lifting your upper body and rowing the hands toward the chest, then return to a forward fold on the exhale.
Repeat the flow slowly for 30-60 seconds.

7. Fish Pose Backbend Flow (Matsyasana)

Transition: Release from Rowing the Boat Flow to Staff Pose, sitting tall and straight.

Begin in Staff Pose (Dandasana).
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.
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.
On your next inhale, relax your head and neck, touching the crown of your head to the floor.
Take 1-2 deep breaths here
Bring your head back up and forward while rounding your upper back slightly. Take another 1-2 breaths.
Flow between both movements for 60 seconds.

8. Boat Pose Roll-Ups (Navasana)

Transition: From Fish Pose, lift your torso back up to come back into Staff Pose.

Begin in Staff Pose (Dandasana).
Inhale and bend both knees, placing your feet flat on the floor.
Exhale and extend both arms straight forward beside you, arms parallel and palms facing each other.
Inhale, leaning your upper body back. Engage your core, rolling your tailbone in slightly and pulling the belly button up and in. Lean back until you feel a slight rounding in your spine. Keep your feet planted firmly on the floor.
Exhale, rolling back up to a seated position with your arms still outstretched.
Repeat this movement for 30-60 seconds.

9. Full-Body Stretch to Seated Forward Fold Flow

Transition: Release from Boat Pose Variation Roll-Ups, lowering your legs and torso all the way to the ground.

Begin by lying supine on the floor with your legs straight in front of you. Engage your feet, pushing your heels away from you. Lengthen the back of the neck.
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)
On the exhale, use your core to raise your torso up to a seated position. Take a moment to straighten your spine nice and tall, ground your sit bones, and take in a deep inhale as you extend your arms forward.
Exhale and hinge at the hips to bring your upper body toward the thighs, arms reaching for the outer edges of your feet, ankles, or lower legs. (Seated Forward Fold Pose)

10. Cow Face Pose (Gomukhasana)

Transition: Release from Seated Forward Fold by lifting your torso back up and relaxing your arms. (Staff Pose)

Begin in Staff Pose (Dandasana)
Place your palms on the ground behind you and lean back until you can comfortably bend your left leg and bring the outer side of your left knee to the ground directly below your right knee. Bring the heel of your left foot in toward your right thigh as close as you can.
Sit tall once more, straightening the spine and grounding the sit bones.
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 back to Staff Pose and repeat with the opposite leg and arm.

11. Seated Neck Rolls

Transition: From Cow Face Pose, relax your arms and release your legs, keeping them crisscrossed to come into 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.

12. Seated Shoulder Rolls

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

13. Seated Torso Circles (Sufi Grinds)

In Easy Pose (Sukhasana), 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 counterclockwise.

14. Seated Deltoid Stretch

From Easy Pose (Sukhasana), inhale your right arm straight out in front of you, palm facing to the left.
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.
Take 1-2 breaths here, release, and repeat on the other side.

15. Cradle Pose (Hindolasana)

Raise your right leg, bringing the knee up to your chest and keeping your right foot flexed. You can keep your left leg straight, or bring it inward as if you’re going to sit cross-legged.
Bring your right knee to rest in the crook of your right elbow, rotate the shin to run parallel to your chest, and rest the bottom of your foot in the crook of your left elbow.
Remain here for 30 seconds, release your right leg back to the mat, then repeat with the left leg.

16. Easy Pose Side Bend (Parsva Sukhasana)

Transition: From Cradle Pose, release your legs and sit cross-legged in Easy Pose.

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

PEAK FLOW

1. Bound Angle Pose (Baddha Konasana)

Transition: After releasing from Reclined Cow Face Pose, straighten your legs and push yourself up to a seated position.

Start in a seated position with your legs straight in front of you.
Bend your legs at the knee, bringing the soles of your feet together in front of you.
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.
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!
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. Firelog Pose Variation (Agnistambhasana)

Transition: Release from Bound Angle Pose (Baddha Konasana) and extend your legs straight in front of you.

Start in a seated position with your legs straight in front of you.
Bring your right ankle to your left thigh just above the knee, making your shin run in a straight line perpendicular to your thigh. Engage the foot, pressing out through your right heel. Sit tall, lengthening the spine and grounding your sit bones.
Remain here and breathe for 30 seconds, then repeat on the other side.

3. Half Cow Face Pose (Ardha Gomukhasana)

Transition: From Firelog Pose Variation (Agnistambhasana), bring the outer edge of your right foot to the ground on the outside of your left thigh.

With your right foot stacked on your left thigh, bring your inner thighs together. Try to bring the back of your right heel as close to your left outer thigh.
Inhale and sit tall, lengthening your spine. On the exhale, hinge forward at the hips and bring the tips of your fingers to the floor beside you.
Breathe deeply here for 30 seconds. With each exhale, try to walk your fingers forward a bit to deepen the stretch.
Repeat on the other side.

4. Cow Face Pose w/ Eagle Arms (Gomukhasana)

Transition: From Half Cow Face Pose (Ardha Gomukhasana), inhale and walk your torso back up with your hands until your spine is tall and straight. Keep your legs as they are.

Place your palms on the ground behind you and lean back until you can comfortably bend your left leg and bring the outer side of your left knee to the ground directly below your right knee. Bring the heel of your left foot in toward your right thigh as close as you can.
Sit tall once more, straightening the spine and grounding the sit bones.
Extend your arms straight in front of you, then bend your elbows ~90 degrees. Cross your arms with your upper left arm crossed above your upper right arm.
With your left palm facing to the right, try to hook the fingers of your right hand on your left wrist or the lower palm of your left hand.
Remain here for 30 seconds, breathing deeply.
Switch your arms and legs, and remain here for another 30 seconds.

5. Mountain Pose (Tadasana)

Transition: Release from Cow Face Pose w/ Eagle Arms (Gomukhasana) by uncrossing your arms and leaning back slightly to pull your thighs away from each other. Rock forward, coming onto your hands and knees, and slowly rise to stand.

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).
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.
Lift your sternum up, creating a strong, open upper chest without drawing the lower ribs forward.
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.
Breathe here for a few moments before moving on to the next pose.

6. Mountain Pose w/ Beginner Eagle Arms (Tadasana)

Transition: Beginning in Mountain Pose (Tadasana), bring your right palm to your left shoulder and your left palm to your right shoulder, stacking your right elbow over the left.

Breathe here for 30 seconds.

7. Warrior I Pose w/ Eagle Arms (Virabhadrasana I)

Transition: From Mountain Pose w/ Beginner Eagle Arms (Tadasana), step your right foot forward and your left foot back.

With your right foot forward and your left foot back, bend the right knee until your thigh is parallel to the ground. Keep the left thigh bone pushed back while tucking the tailbone forward a bit, engaging your core.
Extend your arms straight in front of you, then bend your elbows ~90 degrees. Cross your arms with your upper left arm crossed above your upper right arm.
With your left palm facing to the right, try to hook the fingers of your right hand on your left wrist or the lower palm of your left hand.
Breathe here for 30 seconds, keeping your hips squared straight ahead and the bottom of your forward leg parallel to the floor.

8. Chair Pose w/ Eagle Arms (Utkatasana)

Transition: Release from Warrior I Pose w/ Eagle Arms by stepping your legs back together but maintain the Eagle Arms.

Start in Mountain Pose (Tadasana) 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.

9. Eagle Pose (Garudasana)

Transition: From Chair Pose w/ Eagle Arms, straighten your legs, but keep the Eagle Arms.

Begin with your legs straight.
Inhale and cross your right leg over your left. Shift your weight onto your left foot and hook the top of your right foot on the back of your left calf. Take a moment to find stability.
On an exhale, bend your knees and slowly lower your tailbone as if you’re about to sit in an invisible chair, leaning the upper body forward slightly.
Breathe here for 30 seconds.

10. Chair Pose w/ Cactus Arms (Utkatasana)

Transition: Release from Eagle Pose (Garudasana) by straightening your legs and upper body, uncrossing the arms and legs. Relax your arms to your sides.

Start in Mountain Pose (Tadasana). Make sure you have a firm base of support through your feet.
Extend your arms straight out to each side in a T shape with your palms facing the floor. Bend your elbows and bring your forearms parallel to each other, fingertips pointing forward. Then, roll your arms so that your fingertips point toward the ceiling and your palms face forward.
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.

11. Warrior I Pose w/ Cactus Arms (Virabhadrasana I)

Transition: From Chair Pose w/ Cactus Arms (Utkatasana), straighten the legs and maintain the cactus arms.

Step your right foot forward and your left foot back, and bend the right knee until your thigh is parallel to the ground. Keep the left thigh bone pushed back while tucking the tailbone forward a bit, engaging your core.
Breathe here for 30 seconds.

12. Mountain Pose w/ Cactus Pose (Tadasana)

Transition: From Warrior I Pose w/ Cactus Arms (Virabhadrasana I), step your legs back together while maintaining Cactus Arms.

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).
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.
Lift your sternum up, creating a strong, open upper chest without drawing the lower ribs forward.
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.
Breathe here for a few moments before moving on to the next pose.

Repeat poses 6-12, switching to the opposite side as necessary for asymmetrical poses.

13. Garland Pose (Malasana)

Transition: From Mountain Pose w/ Cactus Arms, relax your arms down to your sides.

Begin in a standing position.
Bring your feet slightly wider than hip-distance and angle the feet outward a bit.
Exhale and bend your knees all the way, coming down into a deep squat. Bring your thighs slightly wider than your torso and lean your torso forward slightly.
Bring your palms together in the center with your elbows tucked against your inner thighs.
Breathe deeply here for 30 seconds.

14. Wide Child's Pose (Prasarita Balasana)

Transition: From Garland Pose (Malasana), rock forward on your hands and knees, keeping your knees wide apart.

From Garland Pose (Malasana), rock forward on your hands and knees, keeping your knees wide apart.

COOL DOWN

1. Toe Squat

Transition: From Wide Child’s Pose, lift your torso and bring your legs together in Thunderbolt Pose (Vajrasana).

Beginning in Thunderbolt Pose, tuck your toes and breathe here with your hands in your lap for 30-60 seconds.

2. Toe Squat w/ Head to Knees

From Toe Squat, raise your knees away from the ground and lower your head toward your knees.
Try to breathe and hold your balance here for 30 seconds.

3. Standing Forward Fold Pose (Uttanasana)

Transition: Release from Toe Squat w/ Head-to-Knee, straightening your legs as your sink your heels to the ground to come into Mountain Pose (Tadasana).

Beginning in Mountain Pose (Tadasana), exhale and take a very slight bend in the knee, folding your upper body forward and bringing the hands to the ankles, feet, or ground (or as close as you can comfortably reach!).
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 hyperextend 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.

4. 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).

5. Volcano Pose (Urdhva Hastasana)

Begin in Mountain Pose (Tadasana).
Inhale and sweep your arms up over your head, either joining your palms together or keeping them parallel to each other.
Shift your gaze up to the ceiling and breathe here for 30-60 seconds.

6. Swaying Palm Tree Pose (Talasana)

Transition: From Volcano Pose, release your arms back down to your sides and return your gaze forward in Mountain Pose (Tadasana).

Begin in Mountain Pose (Tadasana).
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.
Exhale and take a 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.

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

Transition: Release your arms and return to Mountain Pose (Tadasana).

Begin in Mountain Pose (Tadasana). 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.
Remain here for 30-60 seconds.

8. Dangling Pose (Baddha Hasta Uttanasana)

Transition: Release your arms and straighten your torso to come back into Mountain Pose (Tadasana).

Begin in Mountain Pose (Tadasana).
Take a deep breath, then exhale and bend your knees, folding your upper body forward. Keep the spine long and straight.
Allow your arms to dangle freely, or grab onto your elbows. Feel free to rock gently from side to side.
Remain here for 30-60 seconds.

9. Revolved Forward Fold w/ Bent Knee (Parivrtta Uttanasana)

Transition: From Dangling Pose, straighten both legs to come into a Standing Forward Fold.

Begin in Standing Forward Fold Pose.
Keeping your right leg straight, exhale and take a slight bend in your left leg.
Inhale and lengthen your spine, twisting your upper body to the right. Your left hand or fingertips should be on the floor, while your left arm extends straight upward. Rotate your head to shift your gaze up toward your left hand.
Spend 30 seconds here, then return to the center and repeat on the opposite side.

10. Garland Pose (Malasana)

Transition: Release from Revolved Forward Fold, straightening your legs and lifting your torso straight up to come into Mountain Pose (Tadasana).

Begin in a standing position.
Bring your feet slightly wider than hip-distance and angle the feet outward a bit.
Exhale and bend your knees all the way, coming down into a deep squat. Bring your thighs slightly wider than your torso and lean your torso forward slightly.
Bring your palms together in the center with your elbows tucked against your inner thighs.
Breathe deeply here for 30 seconds.

11. Seated Wind Release Pose (Upavistha Pavanmuktasana)

Transition: From Garland Pose, release your buttocks to the ground to come into a seated position, relaxing your hands by your sides. Extend your legs in front of you to come into Staff Pose.

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.

12. Spinal Rock Pose (Jhulana Lurhakanasana)

Begin in Seated Wind Release Pose. Round your back, tucking your head between your knees.
Slowly rock backward onto your mat.
Spend 30-60 seconds here, rocking front to back and side to side.

13. Corpse Pose (Savasana)

Transition: Release your arms and legs from Spinal Rock Pose for a delightful and deserved 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.