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Yoga Day 9

WARM-UP

1. Seated Torso Circles (Sufi Grinds)

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

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

2. Should Socket Rotations

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

 

3. Revolved Easy Pose Salute Flow

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

 

4. Easy Pose Side Bend (Parsva Sukhasana)

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

5. Seated Butterfly Wings (Baddha Konasana)

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

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

6. Bound Butterfly Wings Flow

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

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

 

7. Fish Pose w/ Butterfly Legs (Matsyasana)

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

  1. Lean your torso back, bringing your forearms to the floor and tucking them close to your torso. Pinch your shoulder blades together to broaden the chest.
  2. Inhale and lift your pelvis slightly, tuck your hands underneath your buttocks, then lower back down. Your buttocks should rest on the back of your hands.
  3. On your next inhale, relax your head and neck, touching the crown of your head to the floor.
  4. Take deep breaths, remaining here for 60 seconds.

 

8. Seated Star Pose (Tarasana)

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

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

9. Table Top Pose (Bharmanasana)

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

  1. Get on your hands and knees with your hands stacked under your shoulders and your knees stacked under your hips, parallel to each other.
  2. Remain in this pose for 30 seconds, awakening and engaging the core and inner thighs; firmly rooting your shoulder blades down away from your ears.

10. Table Top Pose Wrist Stretch (Bharmanasana)

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

 

11. Cat-Cow Rib Circles (Chakravakasana)

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

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

 

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

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

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

 

13. Supine Knee Circles

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

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

 

14. Wind Release Pose Flow (Pavanmuktasana)

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

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

 

15. Half Plow Pose Flow (Ardha Halasana)

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

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

 

16. Dead Bug Core Workout I

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

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

 

PEAK FLOW

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

Transition: Release from Dead Bug Core Workout I and roll onto your belly, planting your palms on the floor.

  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.
  2. Remain here for 2-3 full breaths.

2. Low Lunge Pose (Anjaneyasana)

Transition: From Downward Facing Dog Pose (Adho Mukha Svanasana), lift your right foot and plant it between your hands slightly right of center.

  1. Bring your right knee forward and your left knee on the ground, just far enough back to create a stretch in the front of your left thigh.
  2. Inhale and sweep your arms overhead, leaning back ever so slightly for a gentle backbend.
  3. Breathe here for 30 seconds.

3. High Lunge Pose (Ashta Chandrasana)

Transition: From Low Lunge Pose (Anjaneyasana), 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.

4. Warrior II Pose (Virabhadrasana II)

Transition: From High Lunge Pose (Ashta Chandrasana), rotate your left foot outward slightly and bring your heel to the ground.

  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.

5. Humble Warrior Pose (Baddha Virabhadrasana)

Transition: From Warrior II Pose, turn your pelvis and upper body to face forward once more.

  1. With your right leg forward, toes pointing ahead, and knees bent ~90 degrees, rotate the left foot to face the front left corner of your mat and square the hips forward.
  2. Engage your core, tucking your tailbone slightly forward and knitting the bottom ribs in.
  3. Bring your hands together behind your back with palms facing each other and interlock your fingers.
  4. Exhale and extend your arms back and upward, leaning your torso forward so that it is on the inner side of your right thigh.
  5. Breathe here for 30 seconds.

6. Goddess Pose (Utkata Konasana)

Transition: Release from Humble Warrior by raising your torso and relaxing your arms, straightening your right leg, and pivoting your body to the left.

  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.
 

7. Five-Pointed Star Pose (Utthita Tadasana)

Transition: From Goddess Pose, release by straightening the legs and bringing your arms back to 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.

8. Vinyasa I

Transition: Release from Five-Pointed Star Pose by bringing your legs back together and relaxing your arms to your side.

  1. Begin in Mountain Pose. Exhale into a forward fold, bringing your hands to the mat and stepping your legs back to come into Plank Pose.
  2. Take another breath, then exhale, lifting your pelvis and lowering your body to the ground (Four-Limbed Staff Pose)
  3. With your body on the ground, inhale and untuck your toes, lifting your torso off the ground (Upward-Facing Dog Pose)
  4. Exhale and tuck your toes as your push the floor away with your hands, lift your sit bones high into the air, and plant your heels (Downward Facing Dog Pose)
 

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


9. Downward Dog to Mountain Pose Flow

  1. Begin in Downward Facing Dog Pose.
  2. On an exhale, begin walking your feet forward to come into Standing Forward Fold Pose.
  3. Take 2-3 breaths here and alternate bending and straightening your knees.
  4. Inhale and slowly raise your torso up to come into Mountain Pose.
 

10. Volcano Pose Namaste Salute (Pranamasana Urdhva Hastasana)

  1. Begin in Mountain Pose. Bring your palms together in front of your chest, pressing into them with your elbows straight out.
  2. Inhale and release your arms, sweeping them up above your head, joining your palms back together.
  3. Exhale, lowering your palms back to your hearts’ center.
  4. Repeat this 2-3 times.

11. Upward Salute to Forward Fold Flow

  1. Begin in Mountain Pose.
  2. Inhale and raise your arms above your head, arms parallel and palms facing each other.
  3. Exhale and sweep the arms down toward the ground, hingeing forward at the hip into a Standing Forward Fold.
  4. Inhale and look up, raising your back to a neutral position and your hands to your shins. (Half Standing Forward Fold)
  5. Exhale and release back down into a Standing Forward Fold.

12. Plank Pose (Phalakasana)

Transition: From Standing Forward Fold, bend your knees and bring your palms 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.

13. Locust Pose (Salabhasana)

Transition: From Plank Pose, lower your body all the way to the ground and rest your forehead on your mat.

  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.

14. Thunderbolt Pose (Vajrasana)

Transition: After releasing from Locust Pose, lift yourself up to your hands and knees.

  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 for 30-60 seconds, gathering your thoughts and grounding your mind.

15. Kneeling Pose

  1. Begin in Thunderbolt Pose.
  2. Lift your sit bones away from your heels, creating a straight line from your head to your knees. Place your hands on the small of your back just above your hip bones.
  3. Take a very slight, gentle backbend here for 30 seconds.

16. Camel Pose (Ustrasana)

  1. Begin in Kneeling Pose. Make sure your legs are hip-width apart.
  2. Take a deep breath, tucking your tailbone in toward your knees, then exhale and bring your pelvis forward and lower your hands to your heels in a deep backbend.
  3. Breathe here for 30 seconds.

 

COOL DOWN

1. Wind Release Pose (Pavanmuktasana)

Transition: From Camel Pose, lower down to a seated position, swinging your legs around to come onto your back.

  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!