Yoga Day 58 – Habit Nest

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    Yoga Day 58

    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. Standing Wind Release Pose (Pavanmuktasana)

    Transition: From Dangling Intense Leg Stretch Pose, inhale yourself up and step your feet together.

    1. Beginning in 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, then release back to Mountain Pose.

    2. Tree Pose (Vrksasana)

    1. Begin in Mountain Pose.
    2. Bring your palms together in front of your chest. Begin slowly shifting your weight onto your right leg.
    3. Once you’re stable and balanced, inhale the left leg up, bending the knee and opening the front of the pelvis. Depending on your comfort level, you can bring the bottom of your left foot to your right ankle, calf, lower thigh, or groin area.
    4. Breathe here for 30 seconds, maintaining your balance and keeping your core engaged. If you feel comfortable, you can raise your arms overhead and/or close your eyes.

    3. Revolved Hand-to-Big-Toe Pose (Parivrtta Padangusthasana)

    1. Reach down with your left hand, grasping the big toe of your right foot with your thumb, index, and middle fingers.
    2. Inhale and try to straighten and extend your right leg and left arm. Bring your right arm up to shoulder level, shifting your gaze out past your right hand.
    3. Breathe deeply here for 30 seconds, maintaining balance with a strong core and grounded leg.

     

    4. Revolved Chair Pose (Parivrtta Utkatasana)

    Transition: Release from Revolved Hand-to-Big-Toe Pose, coming back to Mountain Pose.

    1. Sink your sit bones down and back to lower into Chair Pose.
    2. Bring your hands to a prayer position in front of your chest. On your next inhale, take a twist in the spine to hook your left elbow on the outer side of your right knee. Shift your gaze up toward the ceiling.
    3. Remain here for 30 seconds.

     

    5. High Lunge w/ Arms Extended (Ashta Chandrasana)

    Transition: Release from Revolved Chair Pose, then keep your right foot forward and step your left foot back.

    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. Extend your arms, bringing your upper arms next to your ears, and remain here for 30 seconds.

     

    6. Easy Revolved Side Angle Pose (Parivrtta Parsvakonasana)

    Transition: From High Lunge Pose, lower your left knee to the ground.

    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.

    7. Revolved Side Angle Pose (Parivrtta Parsvakonasana)

    1. Keeping the rest of your body in Easy Revolved Side Angle Pose, inhale, and lift your left knee away from the floor.
    2. Breathe here for 30 seconds.

    8. Downward Dog Vinyasa Flow

    Transition: Release from the twist, plant both palms on the floor, and step your front leg back.

    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. Take a breath or two here.
    2. Bring your forearms to the floor in front of you and either clasp your hands together or place your palms on the floor for support. Breathe here for a moment.
    3. Inhale back up onto your hands, stacking them below your shoulders. As you exhale, slowly bend your elbows and lower yourself until your elbows create a 90-degree angle.
    4. Inhale and lower your gaze to the floor a few inches ahead of you. As you exhale, try to lower yourself just a tad further.
    5. Inhale and extend your arms, lifting your torso up into Plank Pose.
    6. On the next inhale, float your tailbone up and back until your arms and legs are fully extended, creating an upside-down V shape with your body. Take one last deep breath here before moving on.

     

    Repeat poses 1-8, switching to the opposite as necessary for asymmetrical poses.

     

    9. Four-Limbed Staff to Plank Push-Up

    Transition: Inhale your body forward, stacking your wrists under your shoulders and extending your legs straight behind you to come into Plank Pose.

    1. As you exhale, slowly bend your elbows and lower yourself until your elbows create a 90-degree angle.
    2. Inhale and lower your gaze to the floor a few inches ahead of you. As you exhale, try to lower yourself just a tad further.
    3. On the next inhale, extend your arms to come back into Plank Pose.
    4. Take another deep breath or two here.

    10. Child's Pose (Balasana)

    Transition: Release from Plank Pose, bringing your knees to the floor.

    1. 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 your heels.
    2. Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30-60 seconds.


     

    COOL DOWN

    1. Child's Pose w/ Reverse Prayer (Balasana)

    Transition: Remain in Child’s Pose.

    1. From Child’s Pose, bring your palms together in front of you as if you were going to pray.
    2. Keeping your elbows grounded, lift your hands toward your upper back and rest them there.
    3. Hold this pose for 30-60 seconds.

     

    2. Table Top Pose (Bharmanasana)

    Transition: Release your arms from the reverse prayer position, lift your sit bones away from your heels, and come forward onto your hands and knees.

    1. Table Top Pose is super simple: just 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.

     

    3. Thread the Needle Pose (Urdhva Mukha Pasasana)

    Transition: Remain in Table Top Pose.

    1. Begin on your hands and knees.
    2. Take a deep breath as you lift your left palm. Exhale and thread your left arm underneath you and past your right arm, bending the right arm so you can fully extend the left arm and lay it flat on the floor.
    3. Remain here for 30 seconds, resting your left ear to the floor and progressively relaxing deeper into the pose.
    4. Inhale and return to your hands and knees, then repeat with the right arm threaded under you.

    4. Staff Pose (Dandasana)

    Transition: Release from Thread the Needle Pose by lifting your upper body, sitting back, and swinging your legs around to bring them in front of you.

    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 60 seconds.

    5. Sage Marichi Pose C (Marichyasana C)

    Transition: Flow into Sage Marichi Pose from Staff Pose.

    1. Begin in Staff Pose with your legs extended in front of you.
    2. Bend your right knee and plant your right foot on the ground. Inhale and take a twist to the right, bringing your left elbow to the outside of your right knee with your palms facing outward and fingers pointing skyward. Place your right hand behind you.
    3. Shift your gaze out over your right shoulder and breathe here for 30 seconds.
    4. On an exhale, release back to Staff Pose and repeat on the other side.

     

    6. Seated Forward Fold Pose (Paschimottanasana)

    Transition: Release from Sage Marichi Pose C to Staff Pose, then flow into Seated Forward Fold.

    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. Bound Angle Pose (Baddha Konasana)

    Transition: Lift up from Seated Forward Fold into Staff Pose, then get yourself situated and comfortable to flow into Bound Angle Pose.

    1. Start in a seated position with your legs straight in front of you.
    2. Bend your legs at the knee, bringing the soles of your feet together in front of you.
    3. 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.
    4. 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!
    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.

    8. Seated Star Pose (Tarasana)

    Transition: Flow from Bound Angle Pose to 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, 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.
     

    9. Wind Release Pose (Pavanmuktasana)

    Transition: Release from Seated Star Pose by inhaling your torso back up, straightening your legs one by one, then lying back on your mat.

    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.
     

    10. Half Plow Pose (Ardha Halasana)

    Transition: From Wind Release Pose, return your legs flat to the mat to flow into Half Plow Pose.

    1. Start out lying supine on your mat with your legs together and your hands placed palm-down next to your thighs/hips.
    2. Inhale and lift both legs straight up so that they make a 90-degree angle with your upper body.
    3. Breathe here for 30-60 seconds, making sure your shoulder blades and pelvis remain square and grounded.
    4. When you release, do so very slowly without lifting your head.

    11. Bridge Pose (Setu Bandha Sarvangasana)

    Transition: Slowly release your legs back down to the mat and plant the bottoms of your feet on the floor.

    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.

     

    12. Supine Spinal Twist II Pose (Supta Matsyendrasana II)

    Transition: Lower yourself back to the ground from Bridge Pose, relax your legs straight in front of you, then flow into Supine Spinal Twist.

    1. Start out lying supine on your mat.
    2. Extend your arms out to each side of you like you’re making a T shape.
    3. Inhale and lift your right leg, bending at the knee ~90 degrees.
    4. 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.
    5. 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.
    6. On an inhale, roll your right hip back down to the ground, then exhale and release your leg back to the floor.
    7. Repeat on your left side.

    13. Reclining Bound Angle Pose (Supta Baddha Konasana)

    Transition: Release from Supine Spine Twist by relaxing your arms and legs flat on 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.

    14. Corpse Pose (Savasana)

    Transition: Release from Reclining Bound Angle Pose, relaxing your arms and legs onto the mat.

    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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