Yoga Day 45 – Habit Nest

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    Yoga Day 45

    WARM-UP

    1. Seated Torso Circles (Sufi Grinds)

    Starting Position: Begin in by sitting on your mat in Easy Pose.

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

    2. Should Socket Rotations

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

     

    3. Revolved Easy Pose Salute Flow

    1. Still in Easy Pose (Sukhasana), inhale and raise your arms, joining palms overhead.
    2. Exhale and lower your arms, bringing your right hand to the ground next to you and your left hand to your right knee. Using that knee as leverage, slowly twist your torso toward the right, shifting your gaze out over the right shoulder.
    3. Inhale your arms back overhead, then exhale your arms back down and twist the opposite direction.
    4. Repeat for 30-60 seconds.

     

    4. Easy Pose Side Bend (Parsva Sukhasana)

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

    5. Seated Butterfly Wings (Baddha Konasana)

    Transition: From Easy Pose, uncross your legs and bring the bottoms of your feet together in front of your groin for Seated Butterfly Pose Wings.

    1. Bend your legs at the knee, bringing the soles of your feet together in front of you.
    2. Inhale and grab onto your feet with both hands. If possible, gently try to pull your heels in a bit closer toward the groin.
    3. Your arms and shoulders should remain relaxed, but your spine should be long and straight. Don’t force the stretch beyond what feels right!
    4. Pretend that your legs are butterfly wings, gently flapping the knees up and down. This gets your blood circulating and generates warmth in the muscles.
    5. Continue this movement for 30 seconds.
    6. To release, stop the movements, let go of your feet, and stretch one leg at a time straight in front of you.

    6. Bound Butterfly Wings Flow

    Transition: From Seated Butterfly Pose Wings, relax your legs for a moment. Extend your arms toward the ground in front of you, joining your palms and interlocking your fingers.

    1. Inhale and flap your knees upward as you raise your clasped hands overhead. As you exhale, lower both back down.
    2. Repeat this movement for another 30-60 seconds.

     

    7. Fish Pose w/ Butterfly Legs (Matsyasana)

    Transition: Release your arms and knees down. Keep the bottoms of your feet together, but take your upper body into a nice backbend in Fish Pose.

    1. 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.
    2. 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.
    3. On your next inhale, relax your head and neck, touching the crown of your head to the floor.
    4. Take deep breaths, remaining here for 60 seconds.

     

    8. Seated Star Pose (Tarasana)

    Transition: Push your torso back up from Fish Pose. Pull the bottoms of your feet apart slightly and flow into Seated Star Pose.

    1. With your legs wide apart and the bottoms of your feet together,  grab onto your ankles and pull them apart slightly. Feel the sides of your feet activated and push down on the mat.
    2. Inhale and lengthen your spine forward over your legs as you hinge at the hips. As you exhale allow your upper back to relax toward the floor. Stay grounded through your sit bones.
    3. Close your eyes and breathe deeply here for 60 seconds.

    9. Table Top Pose (Bharmanasana)

    Transition: Release from Seated Star Pose by straightening your legs one by one, then swing your legs to the side and come onto your hands and knees in Table Top Pose.

    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.

    10. Table Top Pose Wrist Stretch (Bharmanasana)

    1. Begin on your hands and knees in Table Top Pose.
    2. Slowly rotate your hands until your wrists face forward and your fingers point toward you.
    3. Remain here for 30 seconds.

     

    11. Cat-Cow Rib Circles (Chakravakasana)

    Transition: Rotate your wrists back around so that your fingers point forward.

    1. Begin in Table Top Pose. Exhale and round your back into Cat Pose, then move your rib cage in a circular motion to the side, down into Cow Pose, and finally back up and around to Cat Pose.
    2. Continue flowing your breath with your movements; inhale as you move down into Cow, then exhale as your ribcage swings back up to Cat Pose.
    3. Take it slow and complete 4-5 rounds in a clockwise motion, then reverse it.

     

    12. Plank Knee-to-Nose Flow (Phalakasana)

    Transition: Extend your legs behind you to come into Plank Pose.

    1. Inhale and raise your right leg, then exhale your knee forward, tucking your chin to bring your nose closer to your knee.
    2. Inhale back to Plank Pose, then exhale your right knee forward again, repeating this for a total of 4-5 times.
    3. Repeat with the left leg.

     

    13. Supine Knee Circles

    Transition: From Plank Pose, lower your body to the ground, then roll over onto your back.

    1. On your next inhale, lift your feet, and bend your knees. Lift your knees straight up, placing your palms on top of them.
    2. Bring both knees together and use them to draw circles in the air for 30 seconds clockwise, then counterclockwise.

     

    14. Wind Release Pose Flow (Pavanmuktasana)

    Transition: Release your legs and arms to the ground, feet together and arms relaxed beside you.

    1. Inhale, then exhale and bring the knees in toward the chest, thighs pressing against your abdomen. Grab onto your knees, pulling them close.
    2. On your exhale, move your knees away from you until your arms are fully extended with your hands holding your knees.
    3. Really tune into your breath here, soothing your heart rate and slowing your breathing. Repeat this flow for 30-60 seconds.

     

    15. Half Plow Pose Flow (Ardha Halasana)

    Transition: Release your arms to the ground and plant your feet flat on the ground.

    1. Inhale and bend the knees 90 degrees, thighs raised straight up and stacking your knees above your hips. Keep your feet engaged.
    2. On your next inhale, straighten your legs into Half Plow Pose. Now your ankles, knees, and hips should be stacked.
    3. Slowly exhale your legs back down to the mat as far as you can without flattening or rounding the small of your back, keeping them extended straight.
    4. Repeat this flow 3-4 times.

     

    16. Dead Bug Core Workout I

    Transition: Keep your legs up in Half Plow Pose and extend your arms straight up. Stack your wrists above your elbows and shoulders. Ankles, knees, and hips stacked. Feet engaged and heels driving upward.

    1. Engage your core, tucking your tailbone forward slightly, and knit your belly button up and inward.
    2. Inhale and slowly lower your left arm toward the ground behind your head while also lowering your right leg. Hover them over the ground, not quite resting them all the way down.
    3. As you exhale, raise your left arm and right leg back up while lowering your right arm and left leg.
    4. Alternate these movements for 60 seconds, keeping your movements synced to your breath.

    PEAK FLOW

    1. Plank to Downward Dog Pose Flow

    Transition: From Dead Bug Core Workout, release your arms and legs and roll over onto your belly.

    1. Plant your hands firmly on the ground, then step or jump your feet back, coming onto the toes and balls of the feet and creating a long, straight line from the crown of your head to your heels.
    2. Inhale and lift the tailbone back and up until your arms and legs are fully extended, creating an upside-down V shape with your body.
    3. Remain here for 1-2 full breaths.

    2. Three-Legged Downward Dog to Tiger Curl Flow

    Transition: From Downward Facing Dog, flow through some Tiger Pose curls.

    1. Begin in Downward Facing Dog Pose.
    2. Inhale and lift your right leg, extending it up and out.
    3. As you exhale, really draw your core in and round your back slightly to bring your right knee to your elbow or nose.
    4. Repeat this motion for 30 seconds.

     

    3. Lizard Pose (Utthan Pristhasana)

    Transition: Return to Downward Facing Dog Pose, and prepare to flow into Lizard Pose.

    1. Begin in Downward Facing Dog.
    2. Inhale and float your right leg up, then exhale it forward to the outside of your right arm. Stack your right knee above the ankle. Adjust your foot ever so slightly to point outward at a ~45-degree angle. Keep your left leg straight, toes tucked, and left thighbone pushing away from the floor.
    3. Take a deep breath, then exhale and bring your forearms to the floor. Keep your neck neutral, and your spine long and straight.
    4. Breathe here for 30 seconds.

    4. Sleeping Swan Pose (Kapotasana II)

    Transition: From Lizard Pose, 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.

    1. Begin in Pigeon Pose. Inhale and lengthen your spine, sitting up tall and broadening through the chest.
    2. Exhale and hinge forward at the hips, using your hands to slowly walk your torso forward to find a comfortable forward fold stretch over your right leg. Keep the spine long and avoid rounding it. Once you’ve lowered all the way into the forward fold, extend your arms forward, palms on the floor.
    3. Breathe deeply here for 30 seconds.

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


    5. Plank to Downward Dog Pose Flow

    1. Plant your hands firmly on the ground, then step or jump your feet back, coming onto the toes and balls of the feet and creating a long, straight line from the crown of your head to your heels.
    2. Inhale and lift the tailbone back and up until your arms and legs are fully extended, creating an upside-down V shape with your body.
    3. Remain here for 1-2 full breaths.

    6. Standing Forward Fold Pose (Uttanasana)

    Transition: From Downward Dog, walk your feet toward your hands to come into a forward fold.

    1. 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!).
    2. Take a deep inhale into your chest, lengthening the spine.
    3. 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.
    4. 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.
    5. Remain here for 30-60 seconds, allowing gravity to pull you deeper into the stretch.
     

    7. Extended Mountain Pose Backbend (Utthita Tadasana)

    Transition: From Standing Forward Fold Flow, inhale and slowly lift your upper body to come into Mountain Pose.

    1. In Mountain Pose, raise your arms above your head with your palms together or parallel to each other.
    2. Inhale, your chest broadening upwards as you slowly lean your arms backward. Stay steadily grounded, and don’t overexaggerate the backbend — keep it subtle and sweet. Let your neck relax comfortably back.
    3. Breathe here for 30 seconds.

    8. Mountain Pose Backbend w/ Cactus Arms (Utthita Tadasana)

    Transition: From Extended Mountain Pose Backbend, bring your upper arms out to the sides at shoulder height with forearms up and palms out (Cactus Arms).

    1. In Mountain Pose, inhale your upper arms to shoulder height with your forearms up and palms facing away from you (Cactus Arms)
    2. On your next inhale, take a very slight backbend up the upper back, allowing the neck to relax back slightly in a continuation of the curve.
    3. Breathe here for 30 seconds.

    9. Garland Pose w/ Hands Forward (Malasana)

    Transition: Return to Mountain Pose, then flow your way down to Garland Pose.

    1. Begin in a standing position.
    2. Bring your feet slightly wider than hip-distance and angle the feet outward a bit.
    3. 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.
    4. Inhale and reach your hands forward so that you can comfortably rest your fingertips on the floor in front of you.
    5. Breathe deeply here for 30 seconds.
     

    10. Staff Pose (Dandasana)

    Transition: From Garland Pose w/ Hands Forward, lean backward to come into a seated position and situate yourself in Staff Pose.

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

    11. Bridge Pose w/ Arm Flow

    Transition: From Staff Pose, lie back on your mat in a supine position with your feet flat on the floor.

    1. Take a moment to completely relax the spine and bring awareness to your breath.
    2. Inhale and swing your arms up into the air with palms parallel and facing each other. Engage your back, core, glutes, and quads to lift your body up, keeping your shoulder blades planted.
    3. At the height of the pose, your arms will come all the way to the ground, fingertips pointing away from you. There should be a straight line running along your chest all the way out to your knees, and your knees should be stacked above your ankles.
    4. Hold this position and breathe for 30-60 seconds.

    12. Half Plow Pose Flow (Ardha Halasana)

    Transition: Release from Bridge Pose, laying your back and head flat on the floor with your arms to your sides and palms down on the ground. Plant the bottoms of your feet on the mat, then move through Half Plow Pose Flow.

    1. Begin in a supine position with your feet flat on the ground.
    2. Inhale and bend the knees 90 degrees, thighs raised straight up and stacking your knees above your hips. Keep your feet engaged.
    3. On your next inhale, straighten your legs into Half Plow Pose. Now your ankles, knees, and hips should be stacked.
    4. Slowly exhale your legs back down to the mat as far as you can without flattening or rounding the small of your back, keeping them extended straight.
    5. Repeat this flow for 30-60 seconds.

    13. Shoulderstand Pose (Salamba Sarvangasana)

    Transition: Release from Half Plow Pose Flow to lie supine on your mat/floor and get ready for a shoulder stand inversion.

    1. Begin by lying supine on the mat/floor.
    2. Exhale and engage your core, pulling the tailbone forward, knitting the low ribs in, and pulling the belly button up and inward. Make sure your upper back is broad and flat with your shoulder blades rooted down away from the ears.
    3. Inhale and swing your legs up into the air and overhead, using that momentum to raise your hips and lower-to-middle back. Use your hands for support, either by placing your palms down on the mat next to you or supporting yourself on the upper arms with your hands holding up the small of your back. Make sure your elbows are drawn close to you, keeping your arms parallel.
    4. Remain here for 30-60 seconds.

    14. Wind Release Pose (Pavanmuktasana)

    Transition: Slowly bend your legs and roll your spine down to return to lying supine on your mat, then hug your knees in for Wind Release Pose.

    1. Begin lying supine on the ground with your feet together and arms relaxed beside you.
    2. 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.
    3. 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.

     

    COOL DOWN

    1. Fish Pose (Matsyasana)

    Transition: From Wind Release Pose, straighten your legs in front of you and raise your torso up to Staff Pose.

    1. From Staff Pose, 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.
    2. 3. 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.
    3. 4. On your next inhale, relax your head and neck, touching the crown of your head to the floor.
    4. 5. Take long, deep breaths. Spend a total of around 60 seconds here, opening your chest with each inhalation and sinking deeper into the backbend with each exhalation.

    2. Full-Body Stretch Pose (Supta Utthita Tadasana)

    Transition: Release from Fish Pose by allowing your body to rest supine on the floor.

    1. 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.
    2. 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.
    3. Remain here and breathe deeply for 60 seconds.

    3. Half Wind Release Pose (Ardha Pavanmuktasana)

    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.

    4. Wind Release Pose (Pavanmuktasana)

    1. Begin in a supine position on the ground with your feet together and arms relaxed beside you.
    2. 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.
    3. 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.
     

    5. Scorpion Twist Pose (Vrschikasana)

    Transition: Release from Wind Release Pose, and roll over onto your belly.

    1. Bring your arms into a T-shape with palms facing the ground.
    2. Inhale and bend your right knee, lifting the leg off of the ground and rolling your lower body over onto your sides as you try to tap your right toes to the floor on the outside of your left leg.
    3. Breathe here for 30 seconds, then exhale and release back to the mat to repeat on the other side.

    6. Supine Butterfly Wings Flow (Supta Baddha Konasana)

    Transition: Release from Scorpion Twist Pose, then roll over once more to return to lying supine. Draw your legs into Bound Angle Pose with the bottoms of your feet together.

    1. Start from Reclining Bound Angle Pose (Supta Baddha Konasana).
    2. As you inhale, bring the soles of your feet together, allowing the outer edge of your knees to drop to the sides.
    3. Imagine that your legs are now butterfly wings. Keeping the soles of your feet together, flap the butterfly wings by bringing the knees up and inward on the exhale, then lowering them once again on the inhale.
    4. Continue repeating this movement for 30-60 seconds.
    5. To release, straighten and stretch one leg at a time.
     

    7. Supine Windshield Wipers

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

    1. Beginning in a supine position, bend your knees and plant your feet on the floor at the outer edges of your mat.
    2. Extend your arms straight out on the ground beside you in a T shape.
    3. Keeping your upper arms flat on the ground, raise your forearms straight up and make sure your back and shoulder blades are broad. Then, rotate your upper arms back, bringing your forearms down to the ground pointing away from you (Cactus Arms). If this is too uncomfortable, you can keep your arms in the T shape.
    4. Inhale and lean both knees to the right, slowly lowering them toward the ground as far as you comfortably can.
    5. Spend 30 seconds here, breathing deeply, then exhale and lift your knees back to the starting position.
    6. Repeat, this time leaning your knees to the left.
     

    8. Reverse Pigeon Pose (Sucirandhrasana)

    Transition: Release your legs, extending them straight. Remain in a supine position.

    1. Inhale and bring your right ankle to your left thigh just above the knee so that your right shin runs in a straight line perpendicular to your left thigh.
    2. Exhale as you bend your left knee, drawing your left thigh and right ankle toward your upper body. Bring both hands to the back of your left thigh just below the crook of your left knee, threading the right hand through the space between your legs below the right calf.
    3. Breathe deeply here for 30 seconds.
    4. On an inhale, slowly straighten your left leg and sink it back down to the floor.
    5. Gently remove your right ankle from your left thigh, straightening your right leg and releasing it back down to the floor.
    6. Repeat with your left ankle on your right thigh.
     

    9. Reclined Half Cow Face Pose (Supta Ardha Gomukhasana)

    Transition: Remain lying supine. Relax your arms beside you and bring your legs together so that they’re hip-width apart.

    1. Starting in a supine position, bend your knees and plant your feet on the floor.
    2. Inhale and slowly allow the outer side of your right knee to sink to the ground. Bring the bottom of your right foot a little closer to your left foot if needed or make any other necessary adjustments in order to fully achieve this.
    3. Exhale and lift your left leg, then inhale as you thread it over your right leg, bringing the bottom of your left foot to the mat on the other side of the right thigh.
    4. Breathe deeply here for 30 seconds, then return to the starting position and repeat on the other side.

     

    10. Reclined Cow Face Pose (Supta Gomukhasana)

    Transition: Release your legs, planting your feet on the mat once more.

    1. Inhale, then exhale and cross your right leg over the left.
    2. Hug your knees in toward your chest enough to grab your right ankle with your left hand, and your left ankle with the right hand.
    3. Remain here, breathing deeply for 30 seconds, then inhale and return to the starting position.
    4. Repeat with your left leg crossed over your right.

    11. Corpse Pose (Savasana)

    Transition: Release your arms and legs back to the floor, relaxing into 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!

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