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Yoga Day 40

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

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

2. Forward Fold Flow (Uttanasana)

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

  1. Beginning in Standing Forward Fold Pose, inhale and raise your torso into a straight, neutral position. Place your hands on your shins.
  2. Exhale back down into a full forward fold.
  3. 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.

  1. 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.
  2. Remain here for 30 seconds.

 

4. Cobra Pose (Bhujangasana)

  1. Exhale and rock forward onto your hands, arching your back slightly and bringing the tailbone up to flow into Four-Limbed Staff Pose.
  2. On your next inhale, push the floor away and extend your arms straight to lift your upper body into Cobra Pose.
  3. Breathe here for 30-60 seconds.

 

5. Cobra Pose w/ Bow Legs (Bhujangasana)

  1. 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.
  2. Take 2-3 breaths here.

 

6. Cobra Pose w/ Hands Lifted (Bhujangasana)

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

  1. 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.
  2. 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.

  1. Take a deep breath here, keeping the core engaged.
  2. 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.
  3. Spend 30 seconds here, relaxing, grounding yourself, and quieting your mind.

8. Child's Pose Sphinx Flow

  1. Begin in Child’s Pose.
  2. From Child’s Pose, inhale and raise up onto your hands and knees. Cross one heel over the other.
  3. Inhale and slowly walk your hands and upper body forward to come into a plank position with crossed ankles.
  4. Exhale and slowly lower your upper body and the fronts of your thighs to the ground, keeping your elbows stacked over your wrists.
  5. Inhale and place your forearms and palms flat on the floor, lifting your upper body for Sphinx Pose.
  6. 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.
  7. 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.

  1. 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.
  2. 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.

  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 for a few breaths or 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. 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.
  7. Remain here for 30 seconds, breathing deeply.
  8. 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.

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

 

14. Twisted Low Lunge Pose (Parivrtta Anjaneyasana)

  1. Inhale your torso straight up and make sure your right foot is pointed straight ahead.
  2. 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.
  3. Breathe here for 30 seconds.

 

15. Half Split Pose (Ardha Hanumanasana)

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

  1. 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.
  2. Breathe here for 30 seconds.

 

16. Revolved Half Split Pose (Parivrtta Ardha Hanumanasana)

  1. 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.
  2. 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. Downward-Facing Dog Pose (Adho Mukha Svanasana)

Transition: Release from Revolved Half Splits and plant your palms on the floor, coming down to your hands and knees at the front of your mat.

  1. 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.
  2. Remain here for 2-3 full breaths.

2. Pigeon Pose (Kapotasana)

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

  1. 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.
  2. Inhale and lengthen your spine, sitting up tall and broadening through the chest.
  3. Breathe here for 2-3 breaths.

3. Sleeping Swan Pose (Kapotasana II)

  1. Begin in Pigeon Pose.
  2. Inhale your arms up, energizing through the fingertips and feeling your sides lengthening.
  3. 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.
  4. Breathe here for 2-3 breaths.

4. Revolved Pigeon Pose (Parivrtta Kapotasana)

Transition: Release your upper body back up into Pigeon Pose.

  1. From Pigeon Pose, bring your palms together in front of your heart, forearms parallel to the floor as you push energy through both hands.
  2. Inhale and lengthen the spine, then exhale and take a gentle spinal twist, bringing the left elbow to the outer side of your right knee.
  3. Take 2-3 breaths here.

Repeat poses 1-4, switching to the opposite side as necessary for asymmetrical poses.

 

5. Head-to-Knee Pose (Janu Sirsasana)

Transition: Release from Revolved Pigeon Pose and come into a seated position with your legs extended straight.

  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. 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.

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

  1. From Head to Knee Pose, roll the chest open to the left as you inhale your left arm overhead, pointing toward your right foot.
  2. Breathe here for 30 seconds, then release yourself to a seated position.
  3. Switch legs and repeat.

7. Bridge Pose (Setu Bandha Sarvangasana)

Transition: Release from Revolved Head-to-Knee Pose and lower your torso to the ground so that you’re lying supine.

  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, then lower your body back to the mat to release from the pose.
 

8. One-Legged Bridge Pose (Eka Pada Setu Bandha Sarvangasana)

Transition: Inhale yourself back up into Bridge Pose.

  1. From Bridge Pose, raise your right leg, extending it straight into the air. Push up through the heels, keeping your core strong.
  2. Remain here for 30 seconds, then lower back to the ground for a quick rest before repeating on the opposite side.
 

9. Happy Baby Pose (Ananda Balasana)

Transition: Relax your body back down to the mat.

  1. On an exhale, bring your knees 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. Supine Spinal Twist II Pose (Supta Matsyendrasana II)

Transition: Relax your arms and legs to the floor, remaining supine.

  1. Extend your arms out to each side like you’re making a T shape.
  2. Inhale and lift your right leg, bending at the knee ~90 degrees.
  3. Exhale and bring the inner side of your right knee or foot to the floor on the other side of your left leg, taking a gentle twist in the spine. Shift your gaze to your right fingertips.
  4. Stay here for 30 seconds. Close your eyes and really relax into this posture, allowing gravity to pull your right knee closer to the ground.
  5. On an inhale, roll your right hip back down to the ground, then exhale and release your leg back to the floor.
  6. Repeat on your left side.

11. Corpse Pose (Savasana)

Transition: Release from Supine Spinal Twist II Pose for a relaxing 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!