Yoga Day 46 – Habit Nest

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    Yoga Day 46

    WARM-UP

    1. Three-Part Breath

    Starting position: Begin this flow in a comfortable seated position.

    1. Choose a comfortable spot to sit. Close your eyes and relax your body completely. It’s helpful to do it lying down at first so that you can feel the flow of the breath through you as your body comes into contact with the floor.
    2. Begin by breathing completely naturally, observing the sensations and flow of your breath. If distracting thoughts arise, remember to acknowledge them and then let them float away as you return your attention to your breathing.
    3. Breathe through your nose, inhaling deeply with your diaphragm so that your belly rises. As you exhale, draw your belly button inward to expel any remaining air. Repeat for 5 breath cycles.
    4. On your next inhale, breathe deeply and fill your belly with air again, and when it’s full, inhale just a tiny sip more, expanding into the rib cage. Exhale, releasing air first from the ribcage, then slowly deflating your belly. Repeat for 5 breath cycles.
    5. Inhale again, this time expanding your belly, then your rib cage, then all the way up to the collarbone. Exhale, slowly lowering your chest, rib cage, and belly back down. Repeat for 5-10 breath cycles, or until you feel comfortable with it.

    2. Seated Neck Rolls

    1. 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.
    2. Tuck your chin and slowly relax your head forward, feeling a stretch along the back of your neck and the base of your skull.
    3. Gently roll your head in a clockwise circle 4-5 times, then counterclockwise 4-5 times.

    3. Wrist Rolls w/ Hands Clasped

    1. 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.
    2. Repeat this motion for 30 seconds

     

    4. Seated Torso Circles (Sufi Grinds)

    1. Come to a seated position in Easy Pose and 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.

     

    5. Seated Butterfly Wings (Baddha Konasana)

    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 30-60 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. Fish Pose w/ Butterfly Legs (Matsyasana)

    1. From Seated Butterfly Wings, 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. Breathe deeply here for 60 seconds.

    7. Bound Angle Upward Plank Pose Flow

    Transition: Inhale your torso up, returning to Seated Butterfly Wings/Bound Angle Pose. Plant your hands on the ground just behind you, shoulder-length apart.

    1. On your next inhale, engage your core and lift your pelvis up and forward similarly to an Upward Plank Pose. Keep the bottoms of your feet together on the floor.
    2. Exhale yourself back down to the floor in Bound Angle Pose.
    3. Repeat this movement 5-10 times.

    8. Seated Star Pose (Tarasana)

    1. With your legs wide apart in Bound Angle Pose 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, making sure to 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. Thread the Needle Pose Flow (Urdhva Mukha Pasasana)

    Transition: Inhale your torso up and release your legs from Seated Star Pose. Swing your legs to the side and rock forward, coming onto your hands and knees in Table Top Pose.

    1. Beginning in Table Top Pose, inhale and raise your right arm straight in the air, twisting your upper body to the right and shifting your gaze up toward your right hand.
    2. As you exhale, thread your right arm under your left, bringing your arm flat to the ground and resting your right ear/side of the head against the floor.
    3. Inhale and return to Table Top Pose. Repeat this movement 2-3 times on your right, then repeat the same number on your left.

    10. Table Top Pose w/ Knee Lift (Bharmanasana)

    Transition: Remain in Table Top Pose.

    1. Beginning in Table Top Pose, tuck your toes and engage your core, lifting your knees up so that your shins and knees hover a few inches above the floor.
    2. Breathe here for 30 seconds.

     

    11. Table Top Pose Lifted Knees Cat-Cow Flow (Bharmanasana)

    Transition: Remain in Table Top Pose with your knees lifted.

    1. In Table Top Pose w/ your knees lifted, inhale and arch your spine downward, rolling your head back a bit and pushing your tailbone up and out. (Cat)
    2. Exhale and round your back, tucking your chin slightly. (Cow)
    3. Repeat for 5-10 rounds of Cat-Cow.

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

    Transition: Remain in Table Top Pose with your knees lifted.

    1. Inhale and take 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.

     

    13. Dangling Pose (Baddha Uttanasana)

    1. Beginning in Downward-Facing Dog Pose, slowly walk your feet toward your hands to come into a Standing Forward Fold
    2. Allow your arms to dangle freely, or grab onto your elbows. Feel free to rock gently from side to side.
    3. Remain here for 60 seconds.

     

    14. Standing Roll-Up Flow

    Transition: From Dangling Pose, bend your knees and relax your upper body further down, palms to the floor.

    1. 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.
    2. 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.

     

    15. Sun Salutation Variation A (Surya Namaskar A)

    1. Begin in Mountain Pose.
    2. Inhale your arms straight upward, gently shifting your gaze skyward.
    3. Exhale and hinge forward at the hips, diving into Forward Fold Pose.
    4. Inhale and lift your head and torso slightly in an Upward-Facing Forward Fold.
    5. On your next inhale, step or jump your feet back behind you and plant your palms on the floor to come into Plank Pose.
    6. Exhale and lower yourself to the ground through Four-Limbed Staff Pose, keeping your hands planted and your elbows stacked above your wrists.
    7. Inhale, bring the tops of your feet to the floor, and lift your torso straight up as you shift your gaze slightly upward. Your shoulders, elbows, and wrists should remain stacked as you extend your arms.
    8. On your next inhale, tuck your toes and float your sit bones up and back into Downward-Facing Dog Pose.

     

    16. Sun Salutation Variation B (Surya Namaskar B)

    1. Begin in Downward-Facing Dog Pose.
    2. Inhale and walk your feet forward to your hands. Keep your torso slightly lifted away from the thighs and the gaze slightly forward/upward in Half Forward Fold Pose.
    3. Exhale and sink your torso back down into a full Standing Forward Fold.
    4. Inhale and slowly sweep your arms and torso straight up, coming into a standing position with your arms extended skyward and your gaze shifted up at them.
    5. Exhale and release your arms, relaxing for a moment in Mountain Pose.

    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. Bound Angle Pose (Baddha Konasana)

    Transition: From Crocodile Pose, work your way up into a seated position.

    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. Your arms and shoulders should remain relaxed, but your spine should be long and straight.
    3. 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!
    4. Breathe here for 30 seconds.
    5. 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. Seated Star Pose (Tarasana)

    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, being sure to 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.

    3. 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. Breathe deeply here for 60 seconds.

    4. Staff Pose (Dandasana)

    Transition: Inhale your torso and arms up to a seated position.

    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.
     

    5. Half Lord of the Fishes Pose (Ardha Matsyendrasana)

    1. Begin in Staff Pose (Dandasana) with your sit bones grounded and your spine straight and tall.
    2. Inhale and lift your right leg, bringing it over the left leg and planting your foot on the mat beside your left outer thigh.
    3. Exhale and bend the left knee, bringing the heel of your left foot toward your right sit bone OR keep your left leg straight.
    4. Inhale and broaden your chest, keeping the shoulder blades strong and down away from the ears.
    5. Exhale and slowly twist your upper body to the right, bringing your left elbow to the outer side of your right knee. Your left palm should be facing out to the right. Shift your gaze out past your right shoulder.
    6. Breathe here for 30 seconds, gently pressing your elbow against your knee to deepen the twist with each exhale.
    7. Slowly release the twist and return to the starting position, then repeat on the other side.

    6. Seated Forward Fold Pose (Paschimottanasana)

    Transition: Exhale and release from Half Lord of the Fishes Pose, extending both legs.

    1. Begin with your legs out in front of you, sit bones grounded and spine tall.
    2. Push your heels away from your body, engaging the feet and toes. Your arms should be by your side with your palms or fingertips pressing down into the floor.
    3. Inhale and keep the front of your torso long as you hinge forward at the hips and reach for your toes/feet.
    4. Remain and breathe here for 60 seconds, lengthening your torso forward and walking your hands forward with each exhalation until you can grasp the outer sides of your feet.
     

    7. Upward-Facing Seated Straddle Pose (Urdhva Mukha Upavistha Konasana)

    Transition: Inhale yourself up from Seated Forward Fold Pose, coming into Staff Pose.

    1. Starting from Staff Pose (Dandasana), lean back slightly, supporting yourself by planting your hands on the ground slightly behind you on each side.
    2. Inhale and push your thigh bones into the ground and open your legs roughly 90 degrees (or whatever amount feels the most beneficial for you).
    3. Exhale and engage your feet, toes pointing straight up, hingeing forward at the hips just far enough to grab your big toe with your thumb, index, and middle fingers.
    4. Inhale and shift your weight slightly back, broaden the chest, and tilt your head back to gaze at the ceiling - or however far you can without straining the neck.
    5. Hold this pose for 30-60 seconds, breathing deeply.
     

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

    Transition: From Seated Straddle Pose, straighten your torso and keep your legs wide.

    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. From Head to Knee Pose, roll the chest open to the left as you inhale your left arm overhead, pointing toward your right foot. 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.
     

    9. Bridge Pose (Setu Bandha Sarvangasana)

    Transition: Bring your legs back together and lean back, lowering yourself to the ground in a supine position.

    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 30-60 seconds, then lower your body back to the mat to release from the pose.

     

    10. Staff Pose w/ Hands Back (Dandasana)

    Transition: Release from Bridge Pose and push yourself up into a seated position with your legs extended in front of you.

    1. Take a breath or two here, leaning your torso back a bit and supporting it with your palms.

    11. Reverse Table Top Pose (Ardha Purvottanasana)

    Transition: Keep your torso leaned back, then place the bottoms of both feet flat on the floor.

    1. With your hands planted on the mat behind you, your torso leaning back, and your feet firmly planted, push the ground away with your feet as you lift your pelvis. Create a straight horizontal line from the crown of your head to your knees.
    2. Breathe here for 30 seconds.

    12. Reclined Hand-to-Big-Toe Pose (Supta Padangusthasana)

    Transition: Release from Reverse Table Top Pose back to a supine position.

    1. Begin lying supine with your legs straight and hip-width apart. Flex the feet, pushing your heels away from you.
    2. On an exhale, lift your right leg and bend the knee so that you can grab your big toe with the thumb, index, and middle fingers of your right hand. Alternatively, you can loop a strap or towel over the ball of your foot and hold on with both hands.
    3. Inhale and slowly straighten your right leg (or get it however close to straight you can comfortably achieve without strain or discomfort).
    4. Take 2-3 deep breaths here, then inhale and slowly lower the outer side of your right leg down toward the floor (or as far as you can) on your right side.
    5. Exhale, return your leg to the center, and lower it back to the floor straight in front of you on the inhale.
    6. Repeat with the left leg.

     

    13. Reverse Pigeon Pose (Sucirandhrasana)

    Transition: Release your legs straight and remain supine.

    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.

     

    16. Corpse Pose (Savasana)

    Transition: Release your legs, extending them as you progressively relax your body in 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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