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Yoga Day 60

WARM-UP

1. Alternate Nostril Breathing (Nadi Shodhana)

Starting position: Begin by coming into a comfortable seated position.

  1. Find somewhere comfortable to sit. Keep your spine straight and tall, and your chest open.
  2. Relax your left hand in your lap, and bring your right hand in front of your face.
  3. Rest the index and middle fingers of your right hand gently in the space between your eyebrows. There’s no need to apply any pressure, just lightly anchor them there.
  4. Take a deep breath through your nose, taking a moment to prepare yourself.
  5. With your right thumb, close your right nostril. Take a slow, steady inhale, and at the top of the inhale, use your ring finger to close your left nostril as well.
  6. Hold the breath with both nostrils closed for a few moments, then open your right nostril for a steady exhale.
  7. Inhale again through the right nostril and hold it for a few moments, plugging both nostrils, then open your left nostril and exhale slowly.
  8. Inhale once more through your left nostril, plugging both at the top, then exhale through the right nostril.
  9. Repeat this breathing technique for 1-2 minutes.

2. Alternating Shoulder Shrugs

  1. Exhale and fully relax any tension in your shoulders. Let gravity pull down on your arms, pulling the tightness away.
  2. Keeping your neck straight, inhale, and shrug your right shoulder upward.
  3. Exhale and relax your right shoulder again.
  4. Repeat with the left shoulder, then continue alternating shoulders for 30 seconds.

 

3. Alternating Elbow Flapping

  1. Bring your hands in front of your chest with your right hand hovering above your left. Your left hand should be palm-up, and your right should be palm-down.
  2. Bend the fingers of both hands and hook them together.
  3. Alternate flapping your elbows up and down for 30 seconds.

 

4. Deltoid Stretch

  1. In Easy Pose (Sukhasana), inhale your right arm straight out in front of you, palm facing to the left.
  2. Exhale as you bring your extended right arm across your chest, keeping your shoulder blades down. Bring your left arm up with your elbow bent at a 90-degree angle and use it to push your right arm closer to your chest.
  3. Breathe here for 30 seconds, then release and repeat on the other side.

 

5. Wrist Flexion/Extension

  1. Hold your arms in front of you; parallel to the ground with palms facing down and fingertips pointing straight ahead.
  2. Without moving anything but your wrists, slowly raise your fingertips to point skyward.
  3. Return to neutral, then bend your wrists so that your fingertips point to the ground.
  4. Repeat for 30 seconds.

 

6. Wrist Rotations

  1. With your arms still held out in front of you, move your thumbs to the center of your palm and close your fists around them.
  2. Rotate your hands at the wrist joint, first inward toward each other for 15-30 seconds, then outward for 15-30 seconds.

7. Seated Torso Circles (Sufi Grinds)

  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.

8. 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 here for 30 seconds, then inhale back to center and repeat on the opposite side.

 

9. Revolved Easy Pose Salute Flow (Parivrtta Sukhasana)

  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, alternating sides.

10. Seated Knee Rotation

Transition: From Easy Pose, release your legs straight in front of you to come into Staff Pose.

  1. Lift your right leg, placing both hands on the back of your right thigh to support it, and bring the knee up near your chest.
  2. Keeping the right foot off the ground, rotate your lower leg clockwise in a circular motion for 30 seconds, then counterclockwise for 30 seconds.
  3. Return your right leg to the mat, then repeat on the left.

 

11. Cradle Pose (Hindolasana)

  1. Raise your right leg, bringing the knee up to your chest and keeping your right foot flexed. You can keep your left leg straight, or bring it inward as if you’re going to sit cross-legged.
  2. Bring your right knee to rest in the crook of your right elbow, rotate the shin to run parallel to your chest, and rest the bottom of your foot in the crook of your left elbow.
  3. Remain here for 30 seconds, release your right leg back to the mat, then repeat with the left leg.

12. Staff Pose w/ Alternating Knee & Hand Lifts (Dandasana)

  1. Beginning in Staff Pose, extend your arms directly in front of you, aligning your hands over your knees.
  2. Imagine that there’s an invisible string attaching your right knee to your right palm, and your left knee to your left palm. Inhale your right hand up a few inches, lifting the right knee with it. Keep the back of your right heel grounded.
  3. Exhale and release your right knee and hand back to starting position, then inhale and lift the left leg and hand.
  4. Continue alternating these movements 5-10 times on each side.

 

13. Boat to Half Boat Pose Flow (Navasana)

  1. Beginning in Staff Pose, extend your arms directly in front of you, aligning your hands over your knees.
  2. Imagine that there’s an invisible string attaching your right knee to your right palm, and your left knee to your left palm. Inhale your right hand up a few inches, lifting the right knee with it. Keep the back of your right heel grounded.
  3. Exhale and release your right knee and hand back to starting position, then inhale and lift the left leg and hand.
  4. Continue alternating these movements 5-10 times on each side.

 

14. Half Plow Rollover Flow (Ardha Halasana)

Transition: From Boat Pose, release your hands and legs to the ground, then lie down in a supine position.

    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. Bring your arms and palms to the floor for support, then inhale your hips and lower back away from the floor as you bring your legs above your face, parallel to the floor.
    5. Exhale your back and hips back down, keeping your legs straight up in Half Plow Pose.
    6. Repeat this flow 4-5 times.   

       

      15. Spinal Rock Pose (Jhulana Lurhakanasana)

      Transition: From Half Plow Pose, hug your knees toward your chest.

      1. Round your back, tucking your head between your knees.
      2. Spend 60 seconds here, rocking front to back and side to side.

       

      16. Wind Release to Mountain Pose Flow

      1. On an exhale, rock your body back and forth until you can roll forward enough to plant your feet underneath you.
      2. Inhale and rise to a standing position. Stand with your feet parallel a few inches apart (or, if you need to widen your stance for better support and stability, hip-width apart).
      3. Lifting one foot at a time, spread the toes and ball of the foot, then return them strong and flat to the floor with your weight evenly distributed.
      4. Lift your sternum up, creating a strong, open upper chest without drawing the lower ribs forward.
      5. Draw your shoulder blades slightly inward toward each other, and down away from your neck and ears. Stack and center the crown of your head over your pelvis with your bottom jaw parallel to the floor.

      PEAK FLOW

      1. Tree Pose (Vrksasana)

      1. Begin in Mountain Pose.
      2. Inhale and extend your arms forward, interlocking your fingers with your palms facing outward. On your next inhale, raise your interlocked hands high above your head. Shift your gaze skyward.
      3. Remain here for 30 seconds, breathing deeply.

      2. Upward Salute Side Bend (Parsva Urdhva Hastasana)

      Transition: Release from Tree Pose back to Mountain Pose.

      1. Beginning in Mountain Pose, inhale and raise your arms above your head, palms parallel and palms facing each other. Feel your spine and side body lengthening.
      2. As you exhale, take a gentle side bend to the right. Take deep, slow breaths here for 30 seconds, then inhale and straighten your torso.
      3. Repeat, this time with a side bend to the left.

      3. Chair Pose (Utkatasana)

      Transition: Release your arms and inhale back to the center in Mountain Pose.

      1. Beginning in Mountain Pose, make sure you have a firm base of support through your feet.
      2. Bend the knees and slowly lower your tailbone as if you’re about to sit in an invisible chair, leaning the upper body very slightly. Try to make your thighs as parallel to the ground as you can.
      3. Breathe here for 30 seconds.

       

      4. Forward Fold Flow (Uttanasana)

      Transition: Release from Chair Pose back into Mountain Pose, then exhale and hinge forward into a Forward Fold.

      1. Beginning in Standing Forward Fold Pose, inhale and raise your torso into a straight, neutral position. Place your hands on your shins.
      2. Exhale back down into a full forward fold.
      3. Repeat this flow 4-5 times.

       

      5. Downward Dog Crescent Lunge Flow

      Transition: Plant your palms on the floor and step or jump your feet back, creating an upside-down V shape with your body in Downward-Facing Dog Pose.

      1. Beginning in Downward-Facing Dog Pose, inhale your right leg straight up and back behind you, pushing out through the heel.
      2. Exhale your right foot forward on the mat near the inner side of your right hand and your left knee to the floor.
      3. Ground down through your right foot and inhale your torso and arms up, joining your palms overhead.
      4. Exhale and take a subtle backbend in this low lunge position. Breathe deeply here for 30 seconds.

       

      6. Low Lunge Pose w/ Cat-Cow (Anjaneyasana)

      Transition: Inhale your spine straight, lifting out of that subtle backbend.

      1. Beginning in a low lunge, clasp your fingers behind your head and place the cupped palms of your clasped hands in a comfortable position at the base of your skull.
      2. Inhale and arch your back, pushing your tailbone back and upward. 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.

      7. Crescent Low Lunge to Revolved Side Angle Pose Flow

      Transition: Inhale your arms back up and take a slight backbend to come back into Crescent Low Lunge.

      1. Take a breath or two in Crescent Low Lunge, then exhale your arms down to shoulder-level in a T shape.
      2. On your next exhale, twist to the right, arms still forming a T and now aligned with the right edge of your mat. Take another breath or two here.
      3. On an exhale, join your palms in front of your chest and bring the back of your upper left arm to the outer side of your right leg. Take one last deep breath here before moving on to the next pose.

      8. Vinyasa I

      Transition: Plant your palms on the ground and step both feet back into Plank Pose.

      1. Exhale and lower yourself to the ground through the 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.

       

      Repeat poses 5-8, switching to the opposite side as necessary for asymmetrical poses.

       

      9. Downward Dog to Plank Pose Flow

      1. Beginning in Downward-Facing Dog Pose, exhale and bring your body forward, shifting the weight onto the hands to come into Plank Pose.
      2. Take a breath here before moving on to the next pose.

      10. Three-Legged Downward Dog to Tiger Curl

      Transition: Inhale and lift back up into Downward-Facing Dog Pose.

      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 2-3 times on your left side.

       

      11. Pigeon Pose (Kapotasana)

      1. Exhale the outer side of your right leg down onto the mat. Your right knee should be aligned with your right hip and your pelvis facing squarely forward. Lay the top of your left foot on the mat/floor, and keep your front foot flexed.
      2. Inhale and lengthen your spine, sitting up tall and broadening through the chest.
      3. Breathe here for 30 seconds.

      12. One-Legged King Pigeon Prep (Eka Pada Rajakapotasana)

      1. Beginning in Pigeon Pose with your right leg forward, bend your left knee and inhale the left foot up.
      2. Exhale your left forearm to the floor, twisting your upper body to the right and reaching your right arm behind you.
      3. Grasp your left foot with your right hand and hold this pose for 2-3 more breaths.

       

      Repeat poses 9-12, switching to the opposite side as necessary for asymmetrical poses.

       

      13. Reverse Corpse Pose (Advasana)

      Transition: Release from One-Legged King Pigeon Prep, bringing your body to the floor in a prone position.

      1. Lying in a prone position, bring your forehead to the floor and relax your arms to your sides. Widen your legs slightly, bringing your feet to the outer edges of your mat.
      2. Remain here, breathing deeply for 30 seconds.

       

      14. Prone to Supine Corpse Pose Flow

      1. Take one last breath here in a prone position, forehead to the floor.
      2. When you’re ready, roll over onto your back in Corpse Pose and take another breath or two before moving on.

       

      COOL DOWN

      1. Wind Release Pose (Pavanmuktasana)

      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.

       

      2. Happy Baby Pose (Ananda Balasana)

      Transition: Remain supine, releasing your legs to the floor.

      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!

       

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

      Transition: Release from Happy Baby Pose and straighten your legs.

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

       

      4. Fish Pose (Matsyasana)

      Transition: Straighten your legs in front of you and raise your torso up to Staff Pose.

      1. Beginning in 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. 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 here for 60 seconds.

      5. Full-Body Stretch Pose

      Transition: Release from Fish Pose, remaining supine.

      1. 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.
      3. Remain here and breathe deeply for 30 seconds.

      6. Half Plow Pose (Ardha Halasana)

      Transition: Remain supine bringing your legs together and hands palm-down next to your thighs/hips.

      1. Inhale and lift both legs straight up so that they make a 90-degree angle with your upper body.
      2. Breathe here for 30-60 seconds, making sure your shoulder blades and pelvis remain square and grounded.
      3. When you release, do so very slowly without lifting your head.

      7. Sage Marichi Pose C (Marichyasana)

      Transition: As you release from Half Plow Pose, lift yourself up to a seated position.

      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.

       

      8. Sitting Swan Pose

      Transition: Release from Sage Marichi Pose C, remaining in a seated position with your legs straight in front of you.

      1. Place your hands on the floor behind you and lean your torso back, shifting your upper body weight to your palms.
      2. Bring your right ankle to your left thigh, just above the left knee.
      3. 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.
      4. Return to starting position and repeat on the other side.
       

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

      Transition: Remain in a seated position, bringing your legs together.

      1. Starting from Staff Pose, 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.
      4. Inhale and shift your weight slightly back onto your hands, 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.
       

      10. Seated Straddle Forward Fold Pose (Upavistha Konasana)

      Transition: From Upward Facing Seated Straddle Pose, straighten your spine and fold forward, bringing your forearms to the floor in front of you and rest your head on them. Make sure your sit bones are grounded and your spine stays long.

      1. Beginning in a seated straddle position, take a deep inhale, then exhale as you bring your forearms to the ground in front of you and hinge forward to rest your forehead on them.
      2. Breathe here for 30-60 seconds, then raise back up to Seated Straddle Pose.

      11. Staff Pose (Dandasana)

      Transition: Raise your torso up from Seated Straddle Forward Fold Pose.

      1. Bring your legs together, stretching them straight out in front of you, toes pointing up toward the ceiling.
      2. Close your eyes and breathe deeply here for 30 seconds.

      12. 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.

      13. Corpse Pose (Savasana)

      Transition: Release from Seated Forward Fold Pose and get comfortable for 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!