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Yoga Day 55

WARM-UP

1. Child's Pose w/ Raised Hips (Balasana)

Starting position: Begin by coming to the floor on your hands and knees.

  1. Start on your hands and knees.
  2. Press your palms into the mat as if to push the ground away from you and sink your sit bones all the way down and back to rest on your heels.
  3. From here, inhale and raise your sit bones up a bit so that they hover a few inches above your heels/calves.
  4. Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30-60 seconds.

2. Table Top Pose (Bharmanasana)

Transition: Inhale yourself forward onto your hands and knees.

  1. Begin 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.

3. Thread the Needle Pose Flow (Urdhva Mukha Pasasana)

  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 and repeat the same number on your left.

 

4. Table Top w/ Leg Extended (Bharmanasana)

Transition: Release from Thread the Needle Pose Flow back into Table Top Pose.

  1. In Table Top Pose, inhale and extend your right leg back behind you, planting your toes and the ball of your foot on the floor.
  2. Push backward through the heel slightly to create a stretch through the back of your leg.
  3. Remain here for 30 seconds, then bring your knee back to the ground in Table Top.
  4. Repeat on the left leg.

 

5. Downward Dog to Three-Legged Downward Dog Pose Flow

Transition: From Table Top Pose, tuck your toes and inhale your sit bones up and back to come 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.

 

6. Lizard Pose (Utthan Pristhasana)

Transition: From Three-Legged Downward-Facing Dog Pose, exhale your right leg forward to the outside of your right arm.

  1. 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.
  2. Take a deep breath, then exhale and bring your forearms to the floor. Keep your neck neutral, and your spine long and straight.
  3. Breathe here for 30 seconds.

7. Lizard Pose w/ Arms Forward (Utthan Pristhasana)

  1. In Lizard Pose, inhale and sweep your arms forward.
  2. Continue breathing here for 30 seconds, making sure your legs and core remain engaged and stable.

8. Sage Twist Pose (Marichyasana)

Transition: From Lizard Pose, bring your hands back to the floor and slowly ease yourself into a seated position with your legs extended in front of you.

  1. Bend your left knee, bringing your left heel to your groin area.
  2. Now, bend your right knee and plant your right foot directly in front of the lower shin of your left leg.
  3. Inhale your spine straight and tall, then slowly twist your torso to the left. Twist far enough that you can bring the lower part of your right shoulder blade to the inner side of your right knee.
  4. Wrap your right arm backward, wrapping it around the outer side of your right leg and bringing the back of your hand to your lower back/right hip. Bring your left arm behind your back and place your left palm over your right palm.
  5. Breathe here for 30 seconds.
  6. When you’re ready to release, release your arms first, then straighten your torso, and finally, straighten both legs.

 

9. Supported Side Plank (Vasisthasana)

Transition: Release from Sage Twist Pose and come onto your hands and knees in Table Top Pose.

  1. Turn your right knee and toes to face out to the left as you rotate the left side of your body into a side plank, extending your left leg and planting your right foot. Inhale your left arm up in the air, gazing softly at your left hand.
  2. Take 2-3 breaths here.

10. Wild Thing Pose (Camatkarasana)

  1. From Supported Side Plank, inhale and try to roll your body further so that your chest is angled skyward and your left arm is extended overhead with your upper arm next to your ear.
  2. Breathe here for 30 seconds.

 

11. Plank Pose (Phalakasana)

Transition: Release from Wild Thing Pose, bringing your hands and knees back to the floor.

  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. Remain here for 30 seconds.

Repeat poses 5-11, switching to the opposite side as necessary for asymmetrical poses.


12. Downward Dog to Upward Dog Pose Flow

  1. Inhale, tuck your toes, and float your sit bones up and back, pushing the floor away with your hands to come into Downward-Facing Dog Pose. Take a breath or two here.
  2. From Downward-Facing Dog Pose, lean your body forward and lower your pelvis, coming back into Plank Pose.
  3. Exhale and very slowly lower your body to the ground, keeping your movements controlled and mindful. Untuck the toes, bringing the tops of the feet to the floor. Keep your palms planted under your shoulders.
  4. Inhale and straighten your arms, pressing down into the tops of the feet to lift your legs and pelvis away from the ground. Pinch the shoulder blades toward each other to open the chest, taking a gentle skyward gaze without overdoing the curve in the back of the neck.
  5. Remain here for 1-2 breaths.

 

13. Plank Pose w/ Knee-to-Elbow (Phalakasana)

Transition: From Upward-Facing Dog Pose, tuck your toes, engage your core, and lift your pelvis away from the floor to come into Plank Pose.

  1. In Plank Pose, inhale your right leg up.
  2. Exhale, and try to bring your right knee to your right elbow.
  3. Inhale your right leg straight back again, then repeat this movement 5-10 times.
  4. Inhale and release your right foot back to the floor, then repeat with your left leg lifted.

 

14. Downward-Facing Dog Pose w/ Hips Side-to-Side (Adho Mukha Svanasana)

Transition: From Plank Pose, inhale your sit bones up and back to come into Downward-Facing Dog Pose.

  1. In Downward-Facing Dog Pose, wiggle your hips from side to side like a dog wagging its tail.
  2. Continue this for 30-60 seconds, feeling your spine and hips freeing up and beginning to move more smoothly.

 

15. Downward Dog to Mountain Pose Flow

  1. From Downward-Facing Dog Pose, slowly walk your feet toward your hands to come into a Standing Forward Fold. Take another breath or two.
  2. On an inhale, slowly lift and straighten your torso to stand in Mountain Pose.

 

16. Dangling Intense Leg Stretch Pose (Baddha Prasarita Padottanasana)

Transition: From Mountain Pose, turn to the side of your mat and step your legs apart to come into a wide-legged stance.

  1. Inhale and lengthen the torso.
  2. Exhale and hinge forward at the hips, coming into a wide-legged forward fold. You can either grab your elbows or allow your arms to hang freely.
  3. Spend a full 60 seconds here, breathing deeply.

PEAK FLOW

1. Downward Dog to Three-Legged Downward Pose Flow

Starting position: From Dangling Intense Leg Stretch Pose, plant your palms below your shoulders and step your feet back for Downward-Facing Dog Pose.

  1. Beginning in Downward-Facing Dog Pose, spend a few breaths gathering your thoughts, centering yourself, and tuning in to your practice.
  2. Inhale your right leg straight up into the air behind you.

2. Fallen Triangle Pose (Patita Tarasana)

Transition: From Three-Legged Downward Facing Dog, rotate your left foot so that your toes point to the left edge of your mat.

  1. Exhale, bend your right knee and thread your right leg underneath your left. Extend your right leg straight to the left, bringing the outer edge of your right foot to the floor. Make sure your foot is actively flexed.
  2. Inhale and raise your left arm straight up toward the ceiling, rolling your chest open.
  3. Take 2-3 breaths here. Try to bring your raised arm further up and behind you to create even more space and broadening in the chest.

3. Runner's Lunge Pose (Utthita Ashwa Sanchalanasana)

Transition: From Fallen Triangle Pose, bring both hands back to the floor and your right leg back to the center.

  1. Keeping your hands on the mat, lean forward to lunge over your right knee. Lift onto the ball off the left foot.
  2. Breathe here for 30 seconds.

 

4. Triangle Pose Side Stretch (Trikonasana)

Transition: From Runner's Lunge Pose, inhale your torso upward, then pivot to face the left side of your mat.

  1. 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.
  2. 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.
  3. Inhale and extend your reach to the right, bringing your upper body over the right leg. Shift your hips back slightly.
  4. 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, then over your head so that your upper arm is next to your ear.
  5. Lengthen through the sides of the neck, keeping the neck aligned neutrally with the spine. Shift the gaze straight ahead or up, and breathe here for 30 seconds.
  6. Release by pressing your feet firmly into the floor, leading your torso back up with your left hand.

 

5. Warrior II Pose (Virabhadrasana II)

Transition: Release from Triangle Pose by pressing your feet firmly into the floor, leading your torso back up with your left hand.

  1. Begin with your right foot forward and your left foot rotated outward a bit.
  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.

 

6. Downward Dog to Three-Legged Downward Dog Pose Flow

Transition: From Warrior II Pose, bring both palms back to the floor and step/jump both legs back.

  1. Begin 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.

7. Low Lunge Pose (Anjaneyasana)

Transition: Exhale your right foot forward, planting it between your palms again.

  1. Inhale and engage your core, tucking your tailbone slightly forward and pulling your belly button up and in, as you lift your torso away from your right thigh. Place your hands on top
  2. Exhale and slowly lower your left knee, shin, and top of your foot to the floor. 
  3. Breathe here, making sure your hips and pelvis are squared forward and even, for 30 seconds. Push your left thighbone backward, sinking into a deep lunge.

8. Low Lunge w/ Tricep Stretch (Anjaneyasana)

  1. Beginning in Low Lunge Pose, bring your palms together in front of your chest as if you are praying. Inhale and extend your arms straight up toward the ceiling, palms still together. Exhale and bend your elbows, bringing your prayer hands to your upper back.
  2. Remain here for 30 seconds. With each inhale, try to broaden your chest even more and slide your hands further down your back.

 

9. High Lunge Pose (Ashta Chandrasana)

Transition: From Low Lunge Pose, simply tuck your toes and lift your left knee off of the ground.

  1. With your right leg forward, knee bent at ~90 degrees, keep your pelvis squarely forward and engage your core, tucking your tailbone forward slightly. Push back through the left thighbone.
  2. Remain here with your arms overhead for 30 seconds.

10. Revolved High Lunge Pose (Parivrtta Ashta Chandrasana)

  1. Begin in High Lunge Pose with a deep inhale.
  2. On the exhale, twist your upper body to the right, bringing your arms down to shoulder height in a T-shape.
  3. Breathe here for 30 seconds, then inhale and return to the starting position.

 

11. Side Lunge Pose (Skandasana)

Transition: Release from the twist, inhale deeply, and straighten both legs. Step or jump them back together until you're in Mountain Pose.

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

12. Wide-Legged Lateral Squat (Skandasana)

Transition: From Side Lunge Pose, step your feet further apart in a wide-legged stance, feet pointing toward the left edge of your mat.

  1. Start to bend the right knee, keeping the left leg straight. Flex your left foot so that your toes point to the ceiling.
  2. As you bend the right knee, you can either keep the right foot flat on the floor or come onto the ball of your foot. Bend until you bring the bottom of your thigh to the back of your calf muscle.
  3. Breathe here for 30 seconds.

 

Repeat poses 1-12, switching to the opposite side as necessary for asymmetrical poses.

 

13. Plank Pose (Phalakasana)

  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. Remain here for 30 seconds.

 

14. Vinyasa II

  1. Beginning in Plank Pose, exhale and lower yourself to the ground. Flow through Four-Limbed Staff Pose, keeping your elbows stacked above your wrists.
  2. Inhale and extend your arms, pushing down into the floor through the tops of your feet and toes as you lift your torso into Upward-Facing Dog Pose.
  3. Exhale and tuck your toes, lifting your pelvis up and back, pushing yourself up into Downward Facing Dog Pose.

 

15. Thunderbolt Pose (Vajrasana)

Transition: From Downward-Facing Dog Pose, lower your knees and shins to the floor and come into a seated position.

  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 here and gather your thoughts for 30-60 seconds.

 

COOL DOWN

1. Thunderbolt Pose w/ Cat-Cow (Vajrasana)

Transition: Remain in Thunderbolt Pose.

  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. Inhale and arch your spine forward, pushing your tailbone out and back. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)
  3. 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)
  4. Repeat this movement for 30 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. Breathe here for 30 seconds, 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. Thunderbolt Pose Salute (Vajrasana)

  1. Bring your palms together in front of your chest, taking a moment to breathe and center yourself.
  2. On and inhale, keep your palms together, but extend your arms up toward the ceiling.
  3. Exhale and hinge your torso forward in a forward fold, bringing your forehead and the outer edge of your hands to the floor.
  4. Inhale and return to the starting position with your hands in front of your chest.
  5. Repeat this series of movements 4-5 times.

4. Puppy Dog Pose (Uttana Shishosana)

Transition: Release from Thunderbolt pose, coming forward onto your hands and knees.

  1. Begin on your hands and knees.
  2. Inhale and tuck the toes as your slowly walk your hands forward.
  3. Exhale and move your sit bones back halfway toward your heels. Bring your forehead to the floor, relaxing your neck. Push your tailbone slightly outward, creating a gentle curve in the lower back.
  4. Breathe deeply here, directing the air toward your lower back for 30-60 seconds.
 

5. Resting Half Frog Pose (Ardha Bhekasana)

Transition: From Puppy Dog Pose, relax your upper body all the way to the floor, resting your head on your forearms.

  1. Slowly begin moving your right knee out toward the right side of your mat with the inner sides, and ankle aligned with your knee. As you do so, straighten your left leg behind you, resting it on the floor.
  2. Exhale the rest of your body to rest flat on the floor/mat. Slowly push your hips backward, deepening the stretch in your right leg.
  3. Remain here for 30 seconds, then repeat on the opposite side.

6. Seated Wind Release Pose (Upavistha Pavanmuktasana)

Transition: Rise up from Resting Half Frog Pose and swing your legs forward to come into a seated position.

  1. Begin in a seated position with your legs straight out in front of you.
  2. Take a deep breath, then exhale and bend both knees, bringing your thighs in toward your chest. Keep your spine nice and tall.
  3. Inhale and wrap your arms around your legs, hugging them tightly.
  4. Remain here for 30-60 seconds, breathing deeply.
 

7. Staff Pose (Dandasana)

  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.
 

8. Seated Forward Fold Pose (Paschimottanasana)

  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.
 

9. Sitting Swan Pose

Transition: Inhale your torso up to release from Seated Forward Fold.

  1. Start in a seated position with your legs straight in front of you.
  2. Place your hands on the floor behind you and lean your torso back, shifting your upper body weight to your palms.
  3. Bring your right ankle to your left thigh, just above the left knee.
  4. Take a deep breath, then exhale as you bend your left knee and walk your left foot closer to your torso. Move it around until you find a satisfying stretch. Your muscles might resist at first, but hold the pose and stay still for 30 seconds.
  5. Return to starting position and repeat on the other side.

 

10. Happy Baby Pose (Ananda Balasana)

Transition: Release your legs straight in front of you and lower yourself back onto the ground in a supine position.

  1. On an exhale, bring your legs back up 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!

11. Reclining Bound Angle Pose (Supta Baddha Konasana)

Transition: Release your arms and legs back to the mat.

  1. Bend your legs at the knee, bringing the soles of your feet together.
  2. Allow gravity to slowly pull your knees away from each other, lowering them toward the ground. Deepen the stretch to whatever capacity feels most comfortable to you by adjusting how close your heels are to your groin.
  3. Remain here for 30-60 seconds.

12. Corpse Pose (Savasana)

Transition: Release your legs from Reclining Bound Angle 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!