Asanas – Poses – Reclined Asanas

Good morning Yogis! We are completing a series on different categories of Asanas I use – Seated, Standing, Heart Opener / Backbend, Hip Opener / Forward Bend, Arm Balance, Inversion, Twist, and Reclined. Today we will cover Reclined Asanas. Please note through this series that many of the Asanas can belong to more than one group – for example a seated twist would clearly belong to both Seated and Twist categories, and a reclined twist would belong to both Reclined and Twist.

Matsyasana - fish pose beginner variation - yoga pose yoga girl wearing blue fish-scale dragon-scale set doing yoga inside in cool indigo blue studio
Matsyasana – Fish Pose

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BONUS DAILY ASANA CHALLENGE

We are in the middle of a daily Asanas practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For our focus on Reclined Asanas today, I recommend a Yin or Restorative class, which often use passive Reclined Poses.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. This week I am doing one of my favorites – Beginner AM (20 Minute), which includes the beginner version of this pose that I can do! I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class!

Today’s Daily Yogi Practice is to try any Reclined Asana. Most Reclined Asanas are beginner and restorative poses, which allow passive stretching. There are also Yoga Workouts utilizing Reclined poses, such as Boat to Crab or repeated Bridge Pose for glute and core exercises!

Today I recommend trying a Yoga Workout for Glutes – Boat to Crab (I usually hold for counts of 3 and do 10 reps) or my absolute favorite Reclined Asana Supta Kapotasana / Reclined Pigeon!

Reclined Asanas

Viparita Karani – Legs up the Wall Pose

Purvottanasana – Reverse Plank

Ananda Balasana – Happy Baby Pose

Matsyasana – Fish Pose

Supta Kapotasana – Reclined Pigeon Pose

Supta Baddha Konasana – Reclined Bound Angle / Goddess Pose

Navasana – Boat Pose

Setu Bandha Sarvangasana – Bridge Pose

Jathara Parivartanasana – Reclined Twist Pose

 Shavasana – Corpse Pose

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Please comment to share your experience! What did you think? Which is your favorite of these Reclined Asanas? Always remember, be kind!

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Asanas – Poses – Twist Asanas

Good morning Yogis! We are in the middle of a series on different categories of Asanas I use – Seated, Standing, Heart Opener / Backbend, Hip Opener / Forward Bend, Arm Balance, Inversion, Twist, and Reclined. Today we will cover Twisting Asanas. Please note through this series that many of the Asanas can belong to more than one group – for example a seated twist would clearly belong to both Seated and Twist categories, and a reclined twist would belong to both Reclined and Twist.

Parivrrta Uttanasana - standing forward bend with twist pose - yoga pose yoga at night girl wearing white long-sleeved shirt and purple pants
Parivrrta Uttanasana – Standing Forward Bend Twist

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BONUS DAILY ASANA CHALLENGE

We are in the middle of a daily Asanas practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For our focus on Twisting Asanas today, I recommend an alignment-focused Iyengar class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. This week I am doing one of my favorites – Beginner AM (20 Minute), which includes the beginner version of this pose that I can do! I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class!

Today’s Daily Yogi Practice is to try any Twist Asana. Most Twist Asanas are beginner poses, or modified beginner poses. Make sure to do each twist on both sides! If you are in a seated pose such as Sukhasana or Easy Pose, I recommend flipping your feet and performing the twist on both sides a second time.

Today I recommend a few rounds of Sun Salutations with twisting on each side in either Ashta Chandrasana / High Lunge or Anjaneyasana / Low Lunge. Turn your torso towards your forward knee!

Twist Asanas

Parivrtta Sukhasana – Seated Twist Pose

Jathara Parivartanasana – Reclined Twist Pose

Parivrtta Anjaneyasana – Low Lunge Twist

Parivrtta Uttanasana – Standing Forward Bend Twist

Ardha Chandrasana – Half Moon Pose

Check out more Asanas on Yoga Journal

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I would recommend a block, couch pillows, or perhaps a folded-up blanket for support under the seat.

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Please comment to share your experience! What did you think? Which is your favorite of these Twist Asanas? Always remember, be kind!

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Asanas – Poses – Inversion Asanas

Good morning Yogis! We are in the middle of a series on different categories of Asanas I use – Seated, Standing, Heart Opener / Backbend, Hip Opener / Forward Bend, Arm Balance, Inversion, Twist, and Reclined. Today we will cover Inversion Asanas. Please note through this series that many of the Asanas can belong to more than one group – for example a seated twist would clearly belong to both Seated and Twist categories, and a reclined twist would belong to both Reclined and Twist.

halasana - plow plough pose -  yoga pose yoga girl wearing blue fish-scale dragon-scale set doing yoga inside in cool indigo blue studio
Halasana – Plow Pose

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BONUS DAILY ASANA CHALLENGE

We are in the middle of a daily Asanas practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For our focus on Inversions Asanas today, I recommend a Vinyasa class, which will help build the arm and core strength for these poses.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. This week I am doing one of my favorites – Beginner AM (20 Minute), which includes the beginner version of this pose that I can do! I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class!

Today’s Daily Yogi Practice is to try any Inversion Asana. Most Inversion Asanas are advanced poses, requiring significant upper-body and/or core strength. I do not include a large variety of Inversion poses in my practice since I am still working on strength building. If you do have the strength to practice these more advanced poses safely, please do check the recommended additional poses link below!

Today I recommend trying the most basic Inversion – Legs up the Wall Pose. Or, if you are comfortable, perhaps try Salamba Sarvangasana – Supported Shoulder Stand!

Inversion Asanas

Viparita Karani – Legs up the Wall Pose

Salamba Sarvangasana – Supported Shoulder Stand

Halasana – Plow

Vrschikasana – Scorpion Pose

Ardha Chandrasana – Half Moon Pose

Check out more Asanas on Yoga Journal

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Please comment to share your experience! What did you think? Which is your favorite of these Inversion Asanas? Always remember, be kind!

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Asanas – Poses – Arm Balancing Asanas

Good morning Yogis! We are in the middle of a series on different categories of Asanas I use – Seated, Standing, Heart Opener / Backbend, Hip Opener / Forward Bend, Arm Balance, Inversion, Twist, and Reclined. Today we will cover Arm Balance Asanas. Please note through this series that many of the Asanas can belong to more than one group – for example a seated twist would clearly belong to both Seated and Twist categories, and a reclined twist would belong to both Reclined and Twist.

Chaturanga Dandasana - four-limbed staff pose - yoga pose yoga girl wearing pink sprinkle print set doing yoga inside in pink and purple yoga studio with artsy effect
Chaturanga Dandasana – Four-Limbed Staff Pose

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BONUS DAILY ASANA CHALLENGE

We are in the middle of a daily Asanas practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For our focus on Arm Balance Asanas today, I recommend a Vinyasa class, which will use beginner and intermediate Arm Balances.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. This week I am doing one of my favorites – Beginner AM (20 Minute), which includes the beginner version of this pose that I can do! I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class!

Today’s Daily Yogi Practice is to try any arm balance Asana. Most Arm Balance Asanas are advanced poses, requiring significant upper-body strength. I do not include a large variety of Arm Balancing poses in my practice since I am still working on strength building. If you do have the strength to practice these more advanced poses safely, please do check the recommended additional poses link below!

Today I recommend a few rounds of Sun Salutations finding your favorite Vinyasa arm balance between Chaturanga Dandasana / Four-Limbed Staff and Ashtanga Namaskara / Knees-Chest-Chin

Arm Balancing Asanas

Chaturanga Dandasana – Four-Limbed Staff

Ashtanga Namaskara – Knees-Chest-Chin

Phalakasana – Plank Pose 

Purvottanasana – Reverse Plank

Vrschikasana – Scorpion Pose

Tolasana – Scales Pose 

Ananda Balasana – Happy Baby Pose

Shisulasana – Dolphin Pose

Adho Mukha Svanasana – Downward Facing Dog

Marjaryasana – Cat Pose

Bitilasana – Cow Pose

Vyaghrasana – Tiger Pose

Eka Hasta Vyaghrasana – One-Handed Tiger Pose

Ardha Chandrasana – Half Moon Pose

Check out more Asanas on Yoga Journal

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Please comment to share your experience! What did you think? Which is your favorite of these Arm Balance Asanas? Always remember, be kind!

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Asanas – Poses – Hip Openers / Forward Bend Asanas

Good morning Yogis! We are in the middle of a series on different categories of Asanas I use – Seated, Standing, Heart Opener / Backbend, Hip Opener / Forward Bend, Arm Balance, Inversion, Twist, and Reclined. Today we will cover Hip Openers or Forward Bending Asanas. Please note through this series that many of the Asanas can belong to more than one group – for example a seated twist would clearly belong to both Seated and Twist categories, and a reclined twist would belong to both Reclined and Twist.

Uttanasana - standing forward bend pose  with arm lock - yoga pose yoga girl wearing purple doing yoga inside in purple yoga studio with artsy effect
Uttanasana – Standing Forward Bend with Arm Lock

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BONUS DAILY ASANA CHALLENGE

We are in the middle of a daily Asanas practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For our focus on Forward Bending Asanas today, I recommend a Vinyasa class, which will flow between Heart Opening and Hip Opening poses.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. This week I am doing one of my favorites – Beginner AM (20 Minute), which includes the beginner version of this pose that I can do! I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class!

Today’s Daily Yogi Practice is to try any forward bend Asana. Some Forward Bending Asanas are beginner or basic poses, but I would consider this group as a whole to be intermediate since as you progress, you will come into deeper forward bends in your practice, for example progressing from Uttanasana or Standing Forward Bend into Padangusthasana and Padahastasana. I have found these Asanas to be an important lesson in coming only to where comfortable and breathing to open, rather than pushing oneself to discomfort.

Today I recommend my favorite Balasana or Child Pose Sequence – starting in Child’s Pose with arms back and palms up, then Wide Child’s pose with palms down, and back to Child’s Pose with arms back and palms down.

Hip Opener / Forward Bend Asanas

Uttanasana – Standing Forward Bend

Parivrtta Uttanasana – Standing Forward Bend Twist

Balasana – Child’s Pose

Ananda Balasana – Happy Baby Pose

Padmasana – Lotus Pose

Matsyasana – Fish Pose (with lotus legs)

Gomukhasana – Cow Face Pose

Agnistambhasana – Fire Log Pose

Baddha Konasana – Cobbler / Butterfly / Bound Angle Pose

Supta Baddha Konasana – Reclined Bound Angle / Goddess Pose

Marjaryasana – Cat Pose

Eka Pada Raja Kapotasana – Mermaid Pose

Malasana – Garland Pose

Supta Kapotasana – Reclined Pigeon Pose

Utkata Konasana – Goddess Pose

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Please comment to share your experience! What did you think? Which is your favorite of these Hip Opener Asanas? Always remember, be kind!

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Asanas – Poses – Heart Openers / Backbend Asanas

Good morning Yogis! We are in the middle of a series on different categories of Asanas I use – Seated, Standing, Heart Opener / Backbend, Hip Opener / Forward Bend, Arm Balance, Inversion, Twist, and Reclined. Today we will cover Heart Openers or Backbend Asanas. Please note through this series that many of the Asanas can belong to more than one group – for example a seated twist would clearly belong to both Seated and Twist categories, and a reclined twist would belong to both Reclined and Twist.

Sarpasana - snake pose - yoga pose yoga girl wearing pink sprinkle print set doing yoga inside in pink and purple yoga studio with artsy effect
Sarpasana – Snake Pose

Like this Yoga set? Click here for product links and discount codes!

BONUS DAILY ASANA CHALLENGE

We are in the middle of a daily Asanas practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For our focus on Backbend Asanas today, I recommend a Vinyasa class, which will flow between Heart Opening and Hip Opening poses..

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. This week I am doing one of my favorites – Beginner AM (20 Minute), which includes the beginner version of this pose that I can do! I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class!

Today’s Daily Yogi Practice is to try any backbend Asana. Some Backbend Asanas are beginner or basic poses, but I would consider this group as a whole to be intermediate since as you progress, you will come into deeper backbends in your practice. Additionally, Yogis must exercise caution with backbends and not push beyond comfort to avoid injury with many of these poses. I find these Asanas to be some of the most important, especially to counter the common forward hunched back from sedentary jobs. These poses open the thighs, chest , shoulders, and/or abdomen.

Today I recommend a few rounds of Sun Salutations finding your favorite Vinyasa backbend between Bhujangasana / Cobra, Sarpasana / Snake, Urdha Svanasana / Upward Facing Dog, and Salamba Bhujangasana / Sphinx – my favorite is Sarpasana / Snake as pictured above! PS my favorite Heart Opener is Ustrasana or Camel Pose, an intermediate Asana we will cover a bit later this summer!

Heart Opener / Backbend Asanas

Bhujangasana – Cobra Pose

Salamba Bhujangasana – Sphinx

Sarpasana – Snake Pose

Urdha Svanasana – Upward Facing Dog Pose

Anuvittasana – Standing Backbend

Parighasana – Gate Pose

Talasana – Palm Tree Pose

Ashta Chandrasana – High Lunge

Anjaneyasana – Low Lunge

Matsyasana – Fish Pose

Gomukhasana – Cow Face Pose

Bitilasana – Cow Pose

Salabhasana – Locust Pose

Uttana Shishosana – Extended Puppy / Melting Heart Pose

Ustrasana – Camel Pose

Eka Pada Raja Kapotasana – Mermaid Pose

Dhanurasana – Bow Pose

Purvottanasana – Reverse or Upward Plank

Eka Hasta Vyaghrasana – One-Handed Tiger Pose

Baddha & Viparita Virabhadrasana – Humble & Reverse Warrior

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Please comment to share your experience! What did you think? Which is your favorite of these Heart Opener Asanas? Always remember, be kind!

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Asanas – Poses – Standing Asanas

Good morning Yogis! We are in the middle of a series on different categories of Asanas I use – Seated, Standing, Heart Opener / Backbend, Hip Opener / Forward Bend, Arm Balance, Inversion, Twist, and Reclined. Today we will cover Standing Asanas. Please note through this series that many of the Asanas can belong to more than one group – for example a seated twist would clearly belong to both Seated and Twist categories, and a reclined twist would belong to both Reclined and Twist.

Trikonasana - triangle pose - yoga pose yoga girl wearing pink and black lace set doing yoga inside in cool pink and purple yoga studio
Trikonasana – Triangle Pose

Like this Yoga set? Click here for product links and discount codes!

BONUS DAILY ASANA CHALLENGE

We are in the middle of a daily Asanas practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For our focus on Standing Asanas today, I recommend an Iyengar Series.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. This week I am doing one of my favorites – Beginner AM (20 Minute), which includes the beginner version of this pose that I can do! I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class!

Today’s Daily Yogi Practice is to try any standing Asana. The Sitting Asanas we started with yesterday are generally beginner or easy Asanas. Some Standing Asanas are beginner or basic poses, but I would consider this group as a whole to be intermediate since many more advanced Asanas are Standing poses. Most Yoga classes begin with a standing sequence, since these are generally more energizing and strengthening. Today I recommend a balancing Asana like Vrksasana – Tree Pose or a standing pose combining strength and flexibility such as Trikonasana – Triangle Pose.

Standing Asanas

Tadasana – Mountain Pose

Virabhadrasana – Warrior Poses 1 2 & 3 and Virabhadrasana Variations – Humble & Reversed Warrior

Trikonasana & Utthita Parsvakonasana – Triangle & Extended Side Angle

Utkatasana – Powerful / Chair Pose

Utthita Hasta Padangusthasana – Standing Hand to Big Toe

Anuvittasana – Standing Backbend

Vrksasana – Tree Pose

Talasana – Palm Tree Pose

Ashta Chandrasana – High Lunge

Uttanasana – Standing Forward Bend

Utkata Konasana – Goddess Pose

Garudasana – Eagle Pose

Ardha Chandrasana – Half Moon Pose

Utthita Tadasana – Five Pointed Star Pose

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Please comment to share your experience! What did you think? Which was your favorite of these Standing Asanas? Always remember, be kind!

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Asanas – Poses – Seated Asanas

Good morning Yogis! We just wrapped up practice of each of the Limbs of Yoga. Today we will begin a series on different categories of Asanas I use – Seated, Arm Balance, Heart Opener / Backbend, Hip Opener / Forward Bend, Standing, Inversion, Twist, and Reclined. Today we will begin with Seated and review favorite seated poses that are best for meditation. Please note through this series that many of the Asanas can belong to more than one group – for example a seated twist would clearly belong to both Seated and Twist categories, and a reclined twist would belong to both Reclined and Twist.

Sukhasana - easy pose - yoga pose yoga girl wearing pink and black lace set doing yoga inside in cool pink and purple yoga studio
Sukhasana – Easy Pose

Like this Yoga set? Click here for product links and discount codes!

BONUS DAILY ASANA CHALLENGE

We are in the middle of a daily Asanas practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For our focus on Seated Asanas today, I recommend a passive Yin or Restorative class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing one of my favorites – Beginner AM (20 Minute), which includes the beginner version of this pose that I can do! I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class!

Today’s Daily Yogi Practice is to try any seated Asana. Firstly, please try all of them, at least briefly, and see which feels best for you! Please note different seats are comfortable for different bodies. I enjoy Padmasana / Lotus Pose which many Yogis find very uncomfortable, and I find Virasana / Hero’s Pose a bit rough on my knees and best with a block under my seat. Also, these seated poses are also the best positions for your meditation and Pranayama practice! Perhaps select your favorite as your comfortable seated position for your meditation practice going forward!

If you are able, I recommend Padmasana / Lotus Pose or try Gomukhasana / Cow Face Pose for the current Taurus Season!

Upper Body

Firstly, you should keep your head, neck, and shoulders aligned over your hips in each pose. Secondly, keep your shoulders down and back, and try to keep your back from rounding. Finally, your hands can either gently rest on knees and/or in your favorite mudra / placement for meditation. We will focus just on the lower body in each of these positions. Also, if any poses are uncomfortable, try with a couch pillow or block under your seat! Lastly, I find it helps to switch my legs and do both sides for any cross legged positions to even out my posture!

Sukhasana – Easy Pose

Sukhasana - comfortable cross-legged easy pose - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Sukhasana – Easy Pose

Sukhasana (sook-HA-sa-nuh) is basically just a comfortable seated position! Firstly, look down at your legs – you should see a small triangle of empty space. Keep your torso straight and tall over your hips. Then take note of your rib cage. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Finally, notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. You can put your hands on the ground and gently press to lengthen your back, or rest your hands on your knees. You can pull a bit on your knees to help open your chest and help keep your back straight.

YOGA TEACHERS – see more on Tummee

Siddhasana – Adept’s Pose

Siddhasana - adepts adept's pose - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Siddhasana – Adept’s Pose

Siddhasana (sid-DAH-sa-nuh) is basically a slightly more difficult version of Sukhasana / Easy Pose. Start in Sukhasana / Easy Pose. Then, spread your knees a bit further, and bring your feet in towards your groin. Next, look down and make sure there is no empty space between your legs. Finally, make sure you keep your back straight, not rounded! If you notice your back rounding in this pose, move your legs back out to Sukhasana / easy pose. I prefer Siddhasana over Sukhasana, especially because bringing in my feet helps me maintain a straighter back.

YOGA TEACHERS – see more on Tummee

Padmasana – Lotus Pose

Padmasana - full lotus pose - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Padmasana – Lotus Pose

This is a comfortable seat for advanced Yogis only. Please do not force yourself into this pose! Many Yogis work Ardha Padmasana (ARD-ha pahd-MA-sa-nuh), or Half Lotus and can only express the full pose after extensive Asana practice. Make sure you keep your back straight, not rounded! I ALWAYS do an Asana series in this pose, cross my legs the other way, and repeat! This leg base is used in many other advanced Asanas and variations, such as Tolasana / Scales Pose and advanced Matsyasana – Fish Pose.

First, start in Siddhasana / Adept’s Pose. Lift and pull in your right foot, and place on top of your left thigh, as close to your hip as possible. You can leave your other leg here, in Ardha Padmasana – Half Lotus. Or, you can pull your left leg up and over onto your right leg, to come into the full expression of Padmasana.

If you are being extra festive today, perhaps also try Lotus Mudra with your hands, and read more about its history!

YOGA TEACHERS – see more on Tummee

Virasana – Hero’s Pose

Virasana - hero hero's pose - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Virasana – Hero’s Pose

Since Virasana (veer-AH-sa-nuh) or Hero’s Pose is a kneeling Asana, it usually much more comfortable for Yogis with tight hips than the cross legged poses above. Firstly start kneeling with knees and toes together. Then, bring the toes apart, and sit yourself down between your legs. This pose can be rough on my knees, and sometimes bothers my heels and tops of my feet if I have been wearing high heels. I therefore find this pose much more comfortable with a block under my seat as pictured below.

YOGA TEACHERS – see more on Tummee

More Seated Asanas

Gomukhasana – Cow Face Pose

Dandasana – Staff Pose

Navasana – Boat Pose

Parivrtta Sukhasana – Seated Twist Pose

Check out more Asanas on Yoga Journal

Check out our Top 5 Yoga Mats and Equipment for Newbies!

You may want to try a block, couch pillow, blanket, or bolster to help yourself find a comfortable seat.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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Please comment to share your experience! What did you think? Which was your favorite of these seated poses? Always remember, be kind!

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Earth Day 2021 & Lyrids Meter Shower

Good morning Yogis! Today is Earth Day and tonight is the peak of the Lyrids Meteor Shower! This meteor shower is average (20/hr) and produces bright streaking trails, so try to catch a shooting star if you have clear skies this week! So, before we begin another quick Asana series, let’s take a quick break to celebrate Earth Day and focus on enjoying the earth with Santosha practice, or help conservation and environmental efforts with Ahimsa or Asteya practice today.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to youtube videos for various Yoga Styles. For Earth Day today, I recommend a dynamic Vinyasa series to focus on physical health, or a more meditative Yin and Restorative Series.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am trying a new Vinyasa class, one of the specialty focuses I have not yet tried.

light pink and purple orchid flower arrangement on lattice with deep green leaves above a white bench inside a greenhouse with light blue sky outside - Earth Day environmentalism conservation Quote: The Earth is what we all have in common. - Wendell Berry
The Earth is what we all have in common. – Wendell Berry

Today’s Daily Yogi Practice is a practice of your choice focused on enjoying or conserving nature for today’s World Health Day.

  • Consider making a donation to the World Wildlife Fund to help protect endangered animals and their environments! I am an animal lover and environmentalist, this one is near and dear to me, but I apologize for repeating over and over 🙂
  • April is Stress Awareness Month, so perhaps consider a meditative walk or hike to enjoy your natural environment!
  • Plant a tree!
  • Perhaps go for a hike and bring gloves and trash bags and do some extra clean-up in honor of Earth Day.
  • Find and participate in an organized local clean-up.. these events are usually great for maintaining social distancing!
  • Support beach and ocean cleanup efforts by purchasing a 4Ocean sea plastic bracelet.
  • Or, if none of these suggestions resonate with you, find another way to practice some environmentalism!

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Please comment to share your experience! Which practice did you choose for Earth Day today? Always remember, be kind!

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Taurus Season – Gomukhasana – Cow Face Pose

Good morning Yogis! Today the start of Taurus Season – Happy Birthday Taurus Yogis! We will cover a new Asana today inspired by Taurus – Gomukhasana (GO-muh-KAH-sa-nuh) or Cow Face Pose. We did just cover Cow Pose or Bitilasana, but I feel Cow Face is a better representative for Taurus: Taurus is ruled by Venus and Venus is the Roman Goddess of Love, and Gomukhasana is an even deeper chest-opener.

tan and white taurus zodiac astrology symbol

Today’s Daily Yogi Practice is to try Gomukhasana or Cow Face Pose inspired by the start of Taurus Season! Remember to note which leg is on top, and have your opposite arm raised up behind your head. Always remember to practice this Asana on both sides!

GOMUKHASANA – COW FACE POSE

Gomukhasana - cow face pose - yoga pose yoga girl wearing pink and black lace set doing yoga inside in cool pink and purple yoga studio
Gomukhasana – Cow Face Pose

Start in a comfortable kneeling position.

Shift your hips to lean towards the right of your feet. Swing your left leg on top of your right, stacking your knees. Make sure your hip bones both stay grounded evenly. Use your hands to place your legs comfortably and evenly on each side.

Bring your right arm above your head and bend at the elbow between your shoulders. Reach your left arm behind and up, and try to reach your fingers. You will need a lot of mobility to grasp your hands together – consider using a strap to work into this pose or for more targeted shoulder and chest-opening.

Take note of your hips, shoulders, and ears and make sure your back is straight. Breathe deeply into your belly and hold for 30-60 seconds. Remember to practice on both sides!

YOGA TEACHERS – see more on Tummee

GOMUKHASANA Variation – ShoeLACE POSE

If traditional Gomukhasana is too difficult on your hips or shoulders, try a more passive variation – Shoelace. Come into Cow Face legs above with knees stacked. Take a deep inhale, and as your exhale, lean your upper body straight forward over your legs. You can walk your hands straight ahead of you, or hold on to each foot. This will focus more on hip opening, and help get more comfortable with this new lower body position.

YOGA TEACHERS – see more on Tummee

Gomukhasana variation - cow face shoelace pose variation - yoga pose yoga girl wearing pink and black lace set doing yoga inside in cool pink and purple yoga studio
Gomukhasana Variation – Shoelace

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Please comment and let us know how Cow Face Pose was for you! Have you practiced this pose before? Did you use a strap? Do you want to share an Asana inspiration for your sign’s pose? Always remember, be kind!

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Upper 4 Limbs of Yoga – Day 18 – 2021 – Meditations

Good Morning Yogis, it is Upper Limbs Day! We just finished a series covering Asanas for each of the first three Limbs of Yoga, so today we will have a KISS (keep it super simple) Day!

The thing about meditation is you become more and more you. – David Lynch

Today’s Daily Yogi Practice is to try a Meditation Practice of your choice for Upper Limbs Day. You can try our breath-focused meditation, another Dharana focused meditation, or another guided meditation of your choice.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April. Please see our Asana Styles page for links to youtube videos for various Yoga Styles. For Upper Limbs Day today, I recommend a meditative Yin or Restorative session.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing Intermediate Relaxation (30 Minute)!

Want more on Meditation?
Check our Meditation Board on Pinterest!

Please comment and let us know which meditation you tried. Always remember, be kind!

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Pranayama – Breathing – Day 11 – 2021 – Bikram Pranayama – Hot Yoga Breath

Good Morning Yogis! Today is Pranayama Day! We are in the middle of a daily Asana practice challenge for April, so we will revisit a moving Pranayama technique common in all kinds of Hot Yoga Classes, that originated in Bikram studios. This breath technique is part of the opening in the classic Bikram series.

Bonus Daily Asana Challenge

Please see our Asana Styles page for links to youtube videos for various Yoga Styles. For Pranayama Day today, I recommend a Hot Yoga Style class, which will include this breath technique!

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing one of my favorites – Beginner AM (20 Minute), which I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class. I typically practice Asana most consistently in the morning, and this is my favorite morning series! PS I keep Ocean for the background sound in my Yoga Studio App, to help remind me to use Ujjayi Pranayama or Ocean Breath!

Today’s Daily Yogi Practice is Bikram’s Pranayama a moving Pranayama Practice used in all kinds of Hot Yoga classes. We will start diaphragmatic breathing, which is part one of this breath. I am sure you will have tried this Pranayama technique if you have practiced any kind of style at a Hot Yoga studio – this breath feels particularly great in a hot and humid environment.

This is a great technique to watch and follow along – click here for video instructions!

Diaphragmatic Breath

  • Start by evaluating your current breath pattern. Place one hand on your chest, and the other on your belly. Breathe in and out, and notice when the hands resting on your belly and chest move to indicate expansion. You SHOULD use your diaphragm and breathe into your belly, so your belly expands on the inhale and contracts on the exhale. Most of us breathe shallowly into our chest only, and our belly hand never moves!  
  • Breathe in and make sure your belly expands, pushing your hand out as your entire torso fills with air.
  • Breathe out, contracting the belly, making sure you empty the lungs completely
  • Continue breathing in to a full count of 6, and out to a full count of 6, using your diaphragm to fill your lungs with air, and contract the belly to empty lungs completely. Focus on keeping your chest hand fairly still, and using your diaphragm to breathe into your belly.

Bikram Pranayama / Hot Yoga Breath

  • Clasp your hands together, and bring your fists under your chin with your thumbs at your throat. Squeeze your elbows together.
  • Inhale through your nose into your belly, and allow elbows to float up, keeping your chin in place.
  • Let your your chin float up and exhale, as you squeeze your elbows together.
  • Continue the cycle – allow your chin float down and elbows to float up on your inhale.

Want more on Pranayama?
Check our Pranayama Board on Pinterest!

Please comment and let me know what you thought of this Pranayama exercise! Do you incorporate Pranayama into your Asana practice? Have you tried Hot Yoga or this breath technique? Do you have another Pranayama practice you particularly enjoy? Always remember, be kind!

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Asanas – Poses – Day 13 – 2021 – Shavasana – Corpse Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the third limb of Yoga – Asanas. Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Shavasana (shah-VA-sa-nuh) or Corpse Pose is my choice for Asana Day today – this is possibly the most important Asana, so I would like to revisit this today!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Asana Day today, I recommend a gentle Yin or Restorative class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing Intermediate Relaxation (30 minutes).

Today’s Daily Yogi Practice is to try focus on Shavasana or Corpse Pose in your Asana practice today for Asana Day! Shavasana at the end of your Asana session is important for your body to take in the changes you made during that session. Also, the Shavasana section of an Asana class is a great time for meditation and Pranayama.

For a twist on Shavasana today – perhaps try a few rounds of Sun Salutations and end with a standing Shavasana in Tadasana / Mountain Pose!

I learned you should have 5 minutes of Shavasana for every 30 minutes of practice. However, this means only 10 minutes of Shavasana after an hour of practice, but I have read about more meditative benefits of Shavasana at 15 minutes and longer. Perhaps adjust your practice schedule to allow for a longer Shavasana today!

Shavasana – Corpse Pose

shavasana savasana - corpse pose - yoga pose girl red hair wearing black on gray yoga mat
Shavasana – Corpse Pose

Lay on your back, and allow your legs and feet to gently splay open. Rest your arms a few inches away from your body, with palms facing up. Close your eyes, and allow your entire body to relax and sink into the mat.

To come out, gently roll onto your right side, then press your hand into the mat to come back up slowly into a seated position.

Take deep breaths into your belly (perhaps try Vilona Pranayama or Yogic / Three-Part Breath). You can use a couch pillow under your head and/or knees, or any modifications to make this pose more comfortable for an extended time. I occasionally take Shavasana with knees bent and feet on the floor, and/or with elbows bent and hands under my head or cactus-arms to the side.

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

Check out our Top 5 Yoga Mats and Equipment for Newbies!

You may want to try a couch pillow, blanket, or bolster to help yourself find a comfortable Shavasana.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

Please comment to share your experience! Do you always include Shavasana with your Asana practice? Have you taken a 15 minute or longer Shavasana before? Always remember, be kind!

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Ishvara Pranidhana – Surrender – Day 5 – 2021 – Balasana – Child’s Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fifth and last of the NiyamasIshvara Pranidhana or Surrender.

Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Balasana (bah-LA-sa-nuh) or Child’s Pose is my choice to represent Ishvara Pranidhana. I feel this pose, folding over from kneeing, represents the surrender. There are two versions of this pose that I enjoy practicing, and we will cover both variations.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Ishvara Pranidhana Day today, I recommend a gentle Yin or Restorative class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing a Forward Folds class that I feel embodies Ishvara Pranidhana

Today’s Daily Yogi Practice is to try Child’s Pose for Ishvara Pranidhana Day! Many Yoga Studios where I practiced in the past use only Wide Child’s Pose below. I prefer to use both versions of this pose in my practice. I start with regular Child’s Pose for about 30 seconds with palms up, then expand to Wide Child’s Pose for 30-45 seconds, then close legs and return to Child’s Pose again for 30 seconds before moving on.

If you would prefer an off-the-mat practice for Ishvara Pranidhana Day – try practicing acceptance in a difficult situation!

Balasana – Child’s Pose

Balasana - child child's pose - yoga pose girl sunny day yoga on the beach
Balasana – Child’s Pose

Start in a kneeling position, sitting on your feet with your knees about hip distance apart. Fold forward from your hips, resting your chest on your thighs. You can rest your chin or forehead on the mat. Bring your arms back behind you and rest your hands on the mat, and let your shoulders melt over your knees. Palms can face up for more of a stretch between your shoulders, or palms can face down for more of a lower back stretch.

Balasana – Wide Child’s Pose

Balasana - wide child's pose - yoga pose girl sunny day yoga on the beach
Balasana – Wide Child’s Pose

Start in Child’s Pose above. Bring your toes together, spread your thighs, and lay your chest between your legs on the mat. Bring your hands forward on the mat in front of you – your palms should always be down on the mat in Wide Child’s Pose.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold each pose for at least 3-5 full breaths. I start with regular Child’s Pose for about 30 seconds with palms up, then expand to Wide Child’s Pose for 30-45 seconds, and bring legs together and arms back to return to Child’s Pose again with palms down for 30 seconds before moving on. You can also use a couch pillow or block under your head or chest for extra support.

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

Follow us on Instagram – easy access to our daily positive practices
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Please comment to share your experience! Have you tried both variations of Child’s Pose before? Can you feel a difference in the stretch flipping your palms in the first version of Balasana? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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Svadhyaya – Self-Study – Day 5 – 2021 – Trikonasana & Utthita Parsvakonasana – Triangle & Extended Side Angle

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fourth of the NiyamasSvadhyaya or Self-Study and Trikonasana and Utthita Parsvakonasana.

Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Trikonasana (trih-ko-NA-sa-nuh) or Triangle Pose and Utthita Parsvakonasana (OOT-hit-tah PARS-va-ko-NA-sa-nuh) or Extended Side Angle Pose are my choices to represent Svadhyaya. I feel like I am literally turning back and looking at myself in these poses, a perfect embodiment of self-reflection.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for September! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Svadhyaya Day today, I recommend an alignment-focused Iyengar class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my old favorites with both of today’s poses – Intermediate Combination (30 Minutes).

Today’s Daily Yogi Practice is to try Triangle and Extended Side Angle Pose for Svadhyaya Day! These poses are common in all styles and levels of Yoga. I find these poses easiest to enter from a wide legged stance, flipping my legs into position, and leaning over into the pose. If you have a hard time reaching the ground, these are great poses to modify with a block to help open your chest to the side! Always make sure to perform these poses on both sides – it is easiest to come back up to wide legged pose, flip your feet, and perform on the other side

Journal DaY

Our first Svadhyaya Day, we started journals to have a source for self-study. I am using Svadhyaya Days to keep up with this practice.. perhaps make another journal entry with me today! I personally made increased Svadhyaya one of my New Years’ Resolutions this year, and have been using both daily prompt 5-year guided journal and more artsy guided journal that I already completed! The 5-year guided journal prompt for today 4/16 is “How do you think people describe you?” or maybe use of the following days’ prompts: “What is your most attractive quality?” or “Train, car, or airplane?”

Trikonasana – Triangle Pose

Trikonasana - triangle pose - yoga pose girl sunny day yoga on the beach
Trikonasana – Triangle Pose

Feet – Feet should be about 3 – 4 1/2 feet apart, flat on the ground. The front foot should point straight ahead, and the back foot should point straight to the side (or pointing slightly forward if hips are tight).

Legs – Your legs should both be straight. Keep back leg straight, with knee to the side. Keep front leg straight, with knee pointing forward.

Hips – Hips are debated in Triangle! I prefer to keep open to the side, but I have heard many Yoga Teachers recommend keeping stacked ie down to the ground. Perhaps try both, and see which feels better to your body!

Torso – Make sure you are bending from the hips, not the waist. Try to keep your torso facing to the side, as close to parallel to the ground as possible.

Arms – Your arms should be open to the side at your shoulders, palms open to the side. If you can, press your bottom hand into the mat or your shin to help your chest open to the side. If you cannot reach easily, press your hand into a block. Make sure to keep your shoulders pulled down and back, away from your ears.

Head and Neck – Keep your neck in line with your body. If comfortable, look up at your hand. Otherwise, you can keep your head in line with your torso and look down or straight out to the side.

Trikonasana - triangle pose with block - yoga pose girl sunny day yoga on the beach
Trikonasana with block

YOGA TEACHERS – see more on Tummee

Utthita Parsvakonasana – Extended Side Angle

Utthita Parsvakonasana - extended side angle pose - yoga pose girl sunny day yoga on the beach
Utthita Parsvakonasana – Extended Side Angle

Feet – Feet should be about 3 – 4 1/2 feet apart, flat on the ground. The front foot should point straight ahead, and the back foot should point straight to the side (or pointing slightly forward if hips are tight).

Legs and Hips – Keep back leg straight, with knee to the side. Keep front leg bent, with front knee over ankle. Keep hips open to the side. Try to expand the space between your legs as your breathe in this pose.

Torso – Make sure you are bending from the hips, not the waist. Try to keep your torso facing to the side, as close to parallel to the ground as possible. Rotate your chest up to open to the side as much as possible

Arms – Reach your top arm straight over your head near your ear, making a straight line from your back foot to your top hand. If you can, press your bottom hand into the mat or your shin to help your chest open to the side. If you cannot reach the mat easily, bend your arm and rest on your knee, or press your hand into a block. Make sure to keep your shoulders pulled down and back, away from your ears.

Head and Neck – Keep your neck in line with your body. If comfortable, look up at your hand. Otherwise, you can keep your head in line with your torso and look down or straight out to the side.

YOGA TEACHERS – see more on Tummee


Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

Please comment to share your experience! Have you tried Triangle, Extended Side Angle, or the modified variations before? Always remember, be kind!

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Tapas – Discipline – Day 5 – 2021 – Utkatasana – Powerful / Chair Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the third of the NiyamasTapas or Discipline and Utkatasana.

Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Utkatasana (oot-kah-TA-sa-nuh) or Chair pose is my choice to represent Tapas. This is a challenging pose, and a great workout when held for an extended time. The literal translation from Sanskrit is Powerful or Intense Pose. If you hold this Asana for a full minute, I am sure you will feel why this pose was named “Intense”!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Tapas Day today, I recommend a vigorous Power Yoga class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing a new Hip Hop Vinyasa.

Each Tapas day, we check in on our progress with the daily habits we have set for ourselves. It typically takes 30 Days to set a new habit (which is why I love these 30 Day Challenges!) so if you have kept up on your daily habit you have likely successfully formed a new habit! Congratulations, keep it up.. perhaps it is time to add a new daily habit to your routine!! If you have not kept up, examine why you did not, and consider if you want to keep this goal or set a new one. Evaluate the reminders and/or rewards you set for yourself, and perhaps modify these systems to ensure your success! Yoga is a practice, and successfully changing our habits is about consistency, so we will keep checking in on our goals on Tapas Days.

As mentioned we are in a daily Asana Challenge, which I have kept up with by wearing workout clothes to bed and practicing first thing in the morning. I also have a daily habit of practicing French or Spanish with Duolingo… I am pretty pleased with myself recently passing a 200 Day Streak! I have missed fewer than 20 days in all of 2020, but there is just something very rewarding about the increasing number of days in a row. And, lastly, this daily Asana Challenge has helped put me on the right path to meet another goal – hitting all three rings on my Apple Watch.

Today’s Daily Yogi Practice is to try Chair Pose for Tapas Day! This pose is common in all styles and levels of Yoga. It is a great alternative to backbends to stretch thighs and back, and is a fantastic workout for legs and glutes when held for 30-60 seconds!

For an off-the-mat practice for Tapas Day – set or check-in on a meaningful daily habit!

Utkatasana – Chair or Powerful Pose

Utkatasana - powerful chair pose - yoga pose girl sunny day yoga on the beach
Utkatasana – Chair Pose

Start standing in Tadasana / Mountain Pose. Separate your feet to about hip-distance apart.

Inhale and lift your arms above your head, palms facing in, and sit your hips back as if you are sitting back in a chair. Keep your shoulders down and back straight, and try to get your thighs as close to parallel to the ground as possible. It is more important to have a straight back than to “sit” lower into your chair. Look up between your hands if comfortable.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 3-5 full breaths. I recommend playing with weight in your feet a bit through this pose – generally you should keep all weight in your heels. Perhaps try lifting your toes slightly from the mat! Or, shift your weight into the balls of your feet, and try lifting your heels slightly from the mat, preparing for more advanced variations of this pose like Awkward Pose (a Hot Yoga favorite) and Drinking Bird Pose. Or, try placing a block between your knees for an even more challenging lower-body workout!

To come out of Utkatasana, inhale and straighten your knees back to Tadasana / Mountain Pose, then exhale and lower your arms – you may want to come all the way forward into Uttanasana / Standing Forward Fold to counter this pose after holding for a long time.

Utkatasana - powerful chair pose variation - yoga pose girl sunny day yoga on the beach
Utkatasana with toes lifted

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.

Next INTRO CHALLENGE in November

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Please comment to share your experience! Have you tried Utkatasana or the more advanced variations before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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Santosha – Contentment – Day 5 – 2021 – Ananda Balasana – Happy Baby Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the second of the NiyamasSantosha or Contentment. Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Ananda Balasana (ah-NAN-duh buh-LA-sa-nuh) or Happy Baby pose is my choice to represent Santosha. In addition to having a synonym for contentment in the name, it is hard not to smile rocking back and forth like a happy baby in this pose!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Santosha Day today, I recommend an alignment-focused Iyengar class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorites – Intermediate Flexibility, and adding an extra Ananda Balasana at the end of this series.

Today’s Daily Yogi Practice is to try Happy Baby Pose for Santosha Day! This pose is a favorite among all levels of Yogis, and is a great passive hip opener.

If you would prefer an off-the-mat practice for Santosha Day – try a mindfulness practice to find contentment in the present moment!

Ananda Balasana – Happy Baby Pose

Ananda Balasana - happy baby pose - yoga pose girl sunny day yoga on the beach
Ananda Balasana – Happy Baby Pose

Start laying on your back in Savasana / Corpse Pose with your knees bent and feet on the mat. Exhale and hug your knees in towards your chest.. you may want to enjoy this pose for a few breaths before coming into this pose!

Inhale and reach your hands between your knees. Grab the outside of each foot, exhale and spread your legs to each side of your torso. Ideally, your thighs will be parallel to the ground on each side of your torso and your feet will be flat up to the sky, but only bring your legs down as far as is comfortable. Your arms should be gently spreading your legs to the sides rather than forcing them down to the ground.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 3-5 full breaths. You can stay still, or rock slightly side to side like a happy baby this pose is named for. When you’re ready, release your feet and come back into Savasana / Corpse Pose with your knees bent and feet on the mat.

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

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Please comment to share your experience! Have you tried this pose before? Always remember, be kind!

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Saucha – Purity – Day 5 – 2021 – Parivrtta Sukhasana & Jathara Parivartanasana – Seated & Reclined Twist Poses

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the first of the NiyamasSaucha or Purity. Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Seated Twist or Parivrtta Sukhasana (pa-ree-VRR-tah sook-HA-sana) and Reclined Twist or Jathara Parivartanasana (jah-TAH-ruh PAH-ree-var-tah-NAH-sa-nuh) are my choices to represent Saucha, since these twisting Asanas assist in detoxification according to BKS Iyengar. I have seen this twisting/detoxifying benefit debated, but most agree that twisting Asanas do help with digestion.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Saucha Day today, I recommend a gentle Yin or Restorative class which will likely feature these twisting poses.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorites – Twist and Align, which includes many twisting poses!

Today’s Daily Yogi Practice is to try our twisting Asanas for Saucha Day! These poses are frequently included near the end of class for all levels Yogis and all styles of Yoga. Make sure to hold these twisting poses for a few breaths, and ALWAYS practice twisting Asanas on both sides!

If you would prefer an off-the-mat practice for Saucha Day – try a self-care deep clean!

Parivrtta Sukhasana – Seated Twist Pose

Parivrrta Sukhasana - seated twist easy pose - yoga pose girl sunny day yoga on the beach
Parivrrta Sukhasana – Seated Twist – Easy Pose

Start in a comfortable cross-legged position of your choice – I prefer Siddhasana over Sukhasana. If the cross-legged positions are not comfortable seats for you, you can try in Virasana instead. Whatever seat you choose, make sure your hips and shoulders are aligned and stacked over each other before you begin, and upon returning to center.

Inhale and sit tall, perhaps press your hands into your knees to help lengthen your spine. On an exhale, bring your left hand to the outside of your right knee, and rest your right fingers on the mat behind you to bring your shoulders around to the right.

Lengthen your spine on inhales, and twist a bit further if comfortable on exhales in twisting poses. You can gently press your fingers into your knee to help deepen the twist. Hold for several breaths, and return to center on an inhale.

Make sure to repeat on both sides! If you are seated in a cross-legged position, flip your feet the opposite way and perform again on both sides.

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Jathara Parivartanasana – Reclined Twist Pose

Jathara Parivartanasana - reclined twist - yoga pose girl sunny day yoga on the beach
Jathara Parivartanasana – Reclined Twist Pose

Start laying on your back in Shavasana or Corpse Pose with your knees bent and feet on the mat. Exhale and hug your knees in towards your chest.. you may want to enjoy this pose for a few breaths before starting the twist!

Inhale and bring your legs up slightly away from your chest so your knees are over your hips, and extend your arms straight out at shoulder height with palms facing down to prepare for the twist. On an exhale, lower both legs down to the right until your right knee touches the ground, making sure your knees stay parallel to or below hip level (NOT tucked up towards your arms, which can cause injury!). Try to keep both shoulders on the ground. If comfortable, you can lift your head slightly and look towards the left, or just keep looking straight up.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 3-5 full breaths. Inhale to lift your legs and come back to center, then exhale your legs down to the left and repeat on the other side.

For a slightly deeper twist you can either hop your butt slightly to the left before twisting to the right, and repeat this little pre-twist booty hop on the other side. For a much deeper twist, you can cross your left leg over right leg before lowering legs to the right, and vice versa.

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PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

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Please comment to share your experience! Have you tried these twisting poses before? Always remember, be kind!

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Aparigraha – Non-Attachment – Day 5 – 2021 – Utthita Hasta Padangusthasana – Standing Hand to Big Toe

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fifth and last of the Yamas – – Aparigraha or Non-Attachment.

Standing Hand to Big Toe or Utthita Hasta Padangusthasana (OOT-hit-TAH HAH-stah Pa-dahn-goose-THAH-sa-nuh) is my choice to represent Aparigraha, since this is a very challenging balance and full-leg stretch. You will also likely fall over a few times, so enjoy a few laughs working on this Asana! In fact, I usually practice with a variation of this pose, and I occasionally work on the full version but cannot fully straighten my leg. Please see our wonderful featured Yogi @metalynith who is making awesome progress with flexibility and balance in her Yoga practice, and volunteered to model this challenging Asana for me <3!

Utthita Hasta Padangusthasana - standing hand to big toe pose - yoga pose girl glasses wearing black trippy cool background
Utthita Hasta Padangusthasana – Standing Hand to Big Toe Pose

Bonus Daily Asana Challenge

We are in the middle of a daily Asanas practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Aparigraha Day today, I recommend a passive Yin or Restorative class, or a balance-focused series.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing one of my favorites – Beginner AM (20 Minute), which includes the beginner version of this pose that I can do! I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class!

Today’s Daily Yogi Practice is to try some Standing Hand to Foot for Aparigraha Day! This is a challenging pose for all levels Yogis. Make sure to incorporate Aparigraha, and just practice without expectations, and see how you can progress with this journey pose. Remember – practice not perfection! We will talk about the variations of this pose both with and without the toe hold today! Start in Tadasana – Mountain Pose.

If you would prefer an off-the-mat practice for Aparigraha Day – try making a gratitude list!

Utthita Hasta Padangusthasana Variation – Standing Hand to Big Toe Variation

Utthita Hasta Padangusthasana - standing hand to big toe pose variation - yoga pose girl sunny day yoga on the beach
Utthita Hasta Padangusthasana – Beginner Standing Hand to Big Toe

Feet and Legs – Start in Tadasana – Mountain Pose. Claw your toes into the mat slightly to keep your arches from falling into the mat. Perhaps keep a slight bend in the knee, Always make sure you avoid hyper-extending or locking your knees. We will perform with the right leg first – so shift all weight into your left leg. After placing your hands on your hips, inhale and slowly lift your right leg, trying to bring parallel to the ground.

Hips – Make sure your hips are neutral. Err on the side of tucking your tailbone under, rather than sticking your booty out.

Torso – Notice your rib cage in mountain pose. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. Make sure you keep your back straight throughout this Asana, and do not let your shoulders or lower back round.

Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. Gaze ahead at a single unmoving point to help with balance.

Arms – Place your hands on your hips to stay balanced in this pose.

Utthita Hasta Padangusthasana – Standing Hand to Big Toe

Feet and Legs – Start in Tadasana – Mountain Pose. Claw your toes into the mat slightly to keep your arches from falling into the mat. Perhaps keep a slight bend in the knee, Always make sure you avoid hyper-extending or locking your knees. We will perform with the right leg first – so shift all weight into your left leg. After placing your hands on your hips, inhale and slowly bend your right leg and lift your right foot in towards your groin. Grab a hold of your right big toe with your right index and middle fingers. On an exhale, slowly extend your leg forward. It is okay if you cannot get your leg straight – it is better to keep your spine long than have a straight leg.

Hips – Make sure your hips are neutral. Err on the side of tucking your tailbone under, rather than sticking your booty out.

Torso – Notice your rib cage in mountain pose. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. Make sure you keep your back straight throughout this Asana, and do not let your shoulders or lower back round. If you notice your back rounding, either bend your knee slightly to straighten your back, or work the beginner version of this Asana above until you can come into parallel to the ground without losing your posture.

Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. Gaze ahead at a single unmoving point to help with balance.

Arms – Place your left hand on your left hip to help stay balanced in this pose. Keep a hold of your right big toe with your right index and middle fingers, and bend your elbow to deepen the stretch.

To come out of either variation of this pose, first release any toe hold and slowly lower your foot back down to the ground on an exhale. Make sure to repeat this Asana on both sides, and notice any differences in balance and flexibility between sides without judgement!

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

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Please comment to share your experience! Where are you on your journey with this challenging pose? Always remember, be kind!

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Brahmacharya – Moderation – Day 5 – 2021 – Anuvittasana – Standing Backbend

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fourth of the YamasBrahmacharya or Moderation and Anuvittasana.

Bonus Daily Asana Challenge

Since we are in the middle of an April Daily Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Standing Backbend or Anuvittasana (Ah-NUH-vee-TAH-sa-nuh) is my choice to represent Brahmacharya, since this pose requires moderation – you must gently lean back and avoid straining to avoid injury! This is a great pose for monitoring your yoga journey with Asanas, because you will come further and further into backbends as you increase your flexibility. Moreover, this pose literally translates from Sanskrit as “found” or “obtained” pose. I think further emphasizes the journey aspect of this Asana.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. So, for Brahmacharya Day today, I recommend a Vinyasa class, which will include this pose as part of Sun Salutations.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing one of my favorites – Beginner Flexibility (30 Minute), which includes plenty of Standing Backbends!

Today’s Daily Yogi Practice is to try some Standing Backbends for Brahmacharya Day! This is a common opening pose series for all levels Yogis and all styles of Yoga. We will now talk about the standing and supported variations of this pose today! Start in Tadasana – Mountain Pose.

If you would prefer an off-the-mat practice for Brahmacharya Day – try a ditgital detox!

Anuvittasana – Standing Backbend

Anuvittasana - standing backbend pose - yoga pose girl sunny day yoga on the beach
Anuvittasana – Standing Backbend

Feet – Think of your feet as three primary contact points with the ground. These are the heels, pinky toes, and big toes. Make sure your big toes are touching. If possible, make sure the back of your heels are touching. If you have a lower back injury like I do, you may also find it easier to keep the heels slightly apart. Claw your toes into the mat slightly to keep your arches from falling into the mat.

Legs – Make sure your legs are comfortably straight. Perhaps keep a slight bend in the knee. Always make sure you avoid hyper-extending or locking your knees.

Hips – Make sure your hips are neutral to start. Then on the exhale, tuck your tailbone under and press your hips slightly forward to come into the backbend. As you get more comfortable with this pose, you can press your hips further forward to come into a deeper backbend.

Torso – Notice your rib cage in Tadasana / Mountain Pose. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. First inhale your hands into position, and then exhale as you gently press your hips forward and lean your torso back into a comfortable backbend.

Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. Either close your eyes, or gaze softly ahead.

Arms – On an inhale before exhaling back into this pose, bring your arms over your head next to your ears, keeping your shoulders down and back. You can press your palms together, or keep them slightly separated.

Beginner Yogis may want to come into Salamba Anuvittasana – Supported Standing Backbend as pictured below. Point your fingers down towards the mat and press your palms into your hips or lower back, and make sure your elbows stay pointed straight back to help your chest open.

Finally, to come out of this pose, lead forward and lift with your chest on an inhale to come back into Tadasana / Mountain Pose.

Salamba Anuvittasana - standing supported backbend pose - yoga pose girl sunny day yoga on the beach
Salamba Anuvittasana – Standing Supported Backbend

Come into Anuvittasana / Standing Backbend on inhales, and back to Tadasana / Mountain. or all the way forward to Uttanasana / Standing Forward Bend on exhales. Then, repeat a few times. I recommend this series to stretch and warm up the spine and torso at the beginning of Asana practice!

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

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Please comment to share your experience! Have you tried both versions of Standing Backbend before? Always remember, be kind!

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Asteya – Non-Stealing – Day 5 – 2021 – Salamba Sarvangasana – Supported Shoulder Stand

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the third of the YamasAsteya or Non-Stealing. Since we are in the middle of an April Daily Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Salamba Sarvangasana (Sah-LAHM-ba Sar-vahn-GAH-sa-nuh) or Supported Shoulder Stand is my choice to represent Asteya since this is a supported balancing pose, and one way to practice Asteya is examining and maintaining balance in our relationships, making sure to support those who support us.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Asteya Day today, I recommend a gentle Yin or Restorative class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorites – Intermediate Balance (30 Minute), which includes series moving between Salamba Sarvangasana / Supported Shoulder Stand and Halasana / Plow Pose!

Today’s Daily Yogi Practice is to try Salamba Sarvangasana / Supported Shoulder Stand for Asteya Day! This is a challenging inversion. If you are a new yogi, only come up as high as you are comfortable! We will start from corpse, and use the core to lift into this Asana.

If you would prefer an off-the-mat practice for Asteya Day – perform a random act of generosity!

Salamba Sarvangasana – Supported Shoulder Stand

Salamba Sarvangasana - supported shoulder stand pose - yoga pose girl sunny day yoga on the beach
Salamba Sarvangasana – Supported Shoulder Stand

Feet and Legs – Start laying on your back in Shavasana / Corpse pose, with knees bent. As you press palms into the mat, use your core to lift your legs as close to perpendicular to the floor as you are comfortable. Try to use your core and bring your entire body into a straight line if possible. This is one of the few Asanas where it is best to keep your toes pointed, for balance. Keep your legs supported with your arms, perhaps just stay in Ardha Sarvangasana / Half Shoulder Stand (image below) until you build balance and core strength to bring your legs and torso closer to a straight line.

Torso and Head – You will lift your torso from the floor to come into this inversion. Allow your chin to come to your chest. Make sure you do not turn your head or neck to either side in this or any inversion to avoid injury.

Arms – Start in Shavasana / Corpse pose, with knees bent and palms resting on the floor next to your hips. To come into the pose, press your hands firmly into the mat for leverage to lift your legs and torso off the floor. Once you are able, turn your fingers in and grab your hips, using your hands and arms to support your lower body in this inversion.

To come out of this pose, lower your hips and legs over your head into Ardha Sarvangasana as pictured below, release your hands to the mat, and slowly unroll your body down to the mat into Shavasana / Corpse.

Ardha Sarvangasana - half shoulder stand pose - yoga pose girl sunny day yoga on the beach
Ardha Salamba Sarvangasana – Half Supported Shoulder Stand

PS If you are comfortable with variations of this pose, please tag us with your pictures on Instagram!

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Please comment to share your experience! Have you tried either version of Sarvangasana / Shoulder Stand before? Always remember, be kind!

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Satya – Truthfulness – Day 5 – 2021 – Parighasana – Gate Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the second of the YamasSatya or Truthfulness. Since we are in the middle of an April Daily Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Parighasana (Pah-ree-GAH-sa-nuh) or Gate pose is my choice to represent Satya, since one of my favorite quotes about truth is the Sufi Three Gate Saying below!

beach under pier water cool ocean perspective - satya truthfulness sufi saying Quote: Before you speak let your words pass through three gates. At the first gate ask yourself - is it true? At the second gate ask - is it necessary? At the third gate ask - is it kind? - Sufi Saying
Before you speak let your words pass through three gates. At the first gate ask yourself – is it true? At the second gate ask – is it necessary? At the third gate ask – is it kind? – Sufi Saying

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Asana Day today, I recommend an alignment-focused Iyengar class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing one of my favorites – Beginner Flexibility (30 Minute), which includes a gate series!

Today’s Daily Yogi Practice is to try Parighasana / Gate Pose for Satya Day! This is one of the few Asana / poses that intentionally works a turned – out leg. We will talk about how to get into this pose from a kneeling position today! Start in a comfortable kneeling position.

If you would prefer an off-the-mat practice for Satya Day – share a kind truth with someone you care about!

Parighasana – Gate Pose

Parighasana - gate pose - yoga pose girl sunny day yoga on the beach
Parighasana – Gate Pose

Feet & Legs – Start by kneeling, sitting on your feet. Lift your seat and come up onto your knees, keeping your legs about hip-distance apart. We will start on the right – extend your right leg to the right, turning your leg out, and laying your right foot flat on the ground. Try to keep your standing knee and foot in a line

Hips – Make sure your hips are neutral. Err on the side of tucking your tailbone under, rather than sticking your booty out.

Torso – Notice your rib cage. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. On the exhale, you will move your torso right towards your right leg, as far as is comfortable. If you are a new Yogi, you may want to just keep your torso fairly upright, rather than allowing your shoulders or hips to come out of alignment.

Arms – Put your right hand on your right hip. Inhale your left arm straight up next to your ear. Exhale and extend your left arm to the right as you lean your torso to the right. Allow your right hand to slide down your right thigh.

Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. If it’s comfortable, as you lean to the right, turn your head and gaze down at your right leg.

To come out of this pose, inhale your left arm and torso back up, and sit back down on your feet in a kneeling position. Make sure to repeat this Asana on both sides!

PS If you are comfortable with variations of this pose, please tag us with your pictures on Instagram!

Check out our Top 5 Yoga Mats and Equipment for Newbies!

You may want to try a couch pillow or blanket under the knees for extra support.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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Please comment to share your experience! Have you tried Parighasana / Gate Pose before? Always remember, be kind!

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Ahimsa – Non-Harming – Day 5 – 2021 – Marjaryasana / Bitilasana – Cat / Cow

Good morning Yogis! We are beginning our cycle through the Yoga Sutras, and starting with the first of the YamasAhimsa or Non-Harming. Since we are in the middle of an April bonus daily Asana Challenge, we will revisit Asana that represents each of the Yoga Sutras! Cat / Cow or Marjaryasana (Mahr-jar-ee-AH-sa-nuh) / Bitilasana (Bih-Ti-LA-sa-nuh) is my choice to represent Ahimsa, since this series is a great opening series to help avoid injury, by gently opening and warming up the back at the beginning Asana practice!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to youtube videos for various Yoga Styles. For Ahimsa Day today, I recommend a gentle Yin or Restorative class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing one of my favorites – Beginner Combination (30 Minute), which includes a cat/cow opening!

Today’s Daily Yogi Practice is to try some Cat/Cows for Ahimsa Day! This is a common opening pose series for all levels Yogis and all styles of Yoga. We will talk about how to get into both variations from Table Top or Bharmanasana today! Start in Table Top – with hands directly under shoulders, and knees directly under hips.

If you would prefer an off-the-mat practice for Ahimsa Day – perform a random act of kindness!

Bharmanasana - tabletop pose - yoga pose girl wearing platform black high heels and tiger dress, yoga in the forest, sexy yoga girl
Table Top – Bharmanasana
Click image above for our Yoga Ab Workout!

Marjaryasana – Cat Pose

Marjaryasana - cat pose - yoga pose girl sunny day yoga on the beach
Marjaryasana – Cat Pose

Feet & Legs – Start in Bharmanasana / Table Top or Bitilasana / Cow, with tops of feet laying on the mat. Your legs should stay hip-distance apart in table top. You will keep both knees and feet grounded on the mat in table top through both Asana / poses!

Hips – Turn your tailbone under and bring your hips forward on an exhale to come into Marjaryasana / Cat from Bharmanasana / Table Top or Bitilasana / Cow.

Torso – On the exhale, you will curl your spine and get as much of a rounding in your back as possible in this pose.

Arms – On the exhale, press your palms into the mat as you curve your back, pressing the mat away from you.

Head and Neck – Curl your head and neck under in line with the rest of your spine, and gaze back at your thighs.

YOGA TEACHERS – see more on Tummee

Bitilasana – Cow Pose

Bitilasana - cow pose - yoga pose girl sunny day yoga on the beach
Bitilasana – Cow Pose

Feet and Legs – Start in Bharmanasana / Table Top or Marjaryasana / Cat, with tops of feet laying on the mat. Your legs should stay hip distance apart in table top. You will keep both knees and feet grounded on the mat in table top through both Asanas / poses!

Hips – Turn your tailbone up and stick your booty out on the inhale to come into Bitilasana / Cow from Bharmanasana / Table Top or Marjaryasana / Cat.

Torso – On the inhale, you will drop your belly and get as much of a chest opener and curve in the back as comfortable.

Arms – On the inhale, pull back on the mat with your hands to pull your torso forward for more of a chest opening.

Head and Neck – Pull head and neck up and forward from Bharmanasana / Table Top or Marjaryasana / Cat, gazing straight ahead.

YOGA TEACHERS – see more on Tummee

Come into Bitilasana / Cow on inhales, and Marjaryasana / Cat on exhales. Repeat a few times. I recommend this series to stretch and warm up the spine and torso at the beginning of Asana practice!

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

Follow us on Instagram – easy access to our daily positive practices
Plus second daily reminder photo / edit On INSTAGRAM Only

@dailyyogi.world
tag us with your Asana pics!
enable notifications for pop-up reminders!

Please comment to share your experience! Have you tried Cat / Cow before? Always remember, be kind!

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World Health Day & National Walking Day 2021

Good morning Yogis! Today is both World Health Day and National Walking Day USA. So, before we begin practices inspired by the 8 Limbs of Yoga, we will align today’s positive practice with these holidays.

PS did you know World Health Day has a different theme each year? This year’s theme is “Building a fairer, healthier world for everyone” to combat health inequities exacerbated by the COVID crisis.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to youtube videos for various Yoga Styles. For World Heath Day today, I recommend a dynamic Vinyasa series to focus on physical health, or a Yin and Restorative Series

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am trying a new mental health focused class, one of the specialty focuses I have not yet tried.

california coastline looking over steep brown beach cliff with white flowers and green vegetation looking over sunlit blue water - wellness health Quote: Wellness encompasses a healthy body, a sound mind and a tranquil spirit. Enjoy the journey as you strive for wellness. - Laurette Gagnon Beaulieu
Wellness encompasses a healthy body, a sound mind and a tranquil spirit. Enjoy the journey as you strive for wellness. – Laurette Gagnon Beaulieu

Today’s Daily Yogi Practice is a self-care practice of your choice focused on your physical or mental health for today’s World Health Day. April is Stress Awareness Month and today is also National Walking Day USA, so perhaps consider a meditative walk or hike. I consider Asana practice both self-care and exercise, so perhaps try one of our suggested Asana classes above. Or, check the info graphic below for a variety of self-care practices for mental health and stress relief, and add or increase a couple of these practices to your day.

If you are interested in nutrition and diet, I strongly recommend doing research on MacroNutrients which is widely accepted by the scientific and fitness communities. Or, perhaps do some more digging on ancient Ayurveda if I piqued your interest and you enjoyed our star chart exercise. I’m just a nerd and like all the learning 🙂

mental health practices infographic: eating well, get enough sleep, manage stress, be sociable, having fun, activity and exercise, avoid alcohol smoking and drugs, get plenty of sunlight, practicing healthy thinking, taking care of your body, digital detox, helping others, slowing down, solving problems, ask for help
eating well, get enough sleep, manage stress, be sociable, having fun, activity and exercise, avoid alcohol smoking and drugs, get plenty of sunlight, practicing healthy thinking, taking care of your body, digital detox, helping others, slowing down, solving problems, ask for help

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Please comment to share your experience! Which physical or mental self-care practice did you choose for today? Always remember, be kind!

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Upper 4 Limbs of Yoga – Day 17 – 2021 – Meditation

Good morning Yogis! Today we are having a KISS (keep it super simple) Day for Upper Limbs Day today with a Meditation Practice of your choice!

ominous gray storm clouds over rocky mountain lowlands with light snow  covering brown and grey rocky peaks and green succulent in foreground - upper limbs of yoga meditation mindfulness Quote: The body benefits from movement, and the mind benefits from stillness. - Sakyong Mipham
The body benefits from movement, and the mind benefits from stillness. – Sakyong Mipham

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April. Please see our Asana Styles page for links to youtube videos for various Yoga Styles. I recommend a Vinyasa series today for a meditative flow.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing Intermediate Relaxation (30 Minute)!

Today’s Daily Yogi Practice is any Meditation Practice of your choice for Upper Limbs Day. You can scan through all of our recent meditation practices or check our Dharana Day Post for a variety of focused meditative practices. Or, if you prefer a moving meditation for our Asana Month, try a Vinyasa series for a meditative flow.

Want more on Meditation?
Check our Meditation Board on Pinterest!

Please comment and share what meditation you chose for today! If you have another favorite meditation, please share the link! Always remember, be kind!

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Pranayama – Breathing – Day 10 – 2021 – Ujjayi Pranayama – Ocean Breath

Good morning Yogis! Today is Pranayama Day in a special Asana-focused April! Today we will be revisiting Ujjayi (oo-JAW-yee) Pranayama. This is literally translated from Sanskrit as Victorious Breath, but is commonly referred to as Ocean Breath due to the sound of this technique. This is another great cooling and calming breathing technique, and is ideal during Asana practice. You may have learned this in Yoga class before, especially if you have attended a Hot Yoga class.

waves crashing on beach cool perspective pink and orange sunset on sand with gentle tide with couple embracing watching the sunset and swimmers in the tide - sea water pranayama ocean breath Quote: We are tied to the ocean. And when we go back to the sea, whether it is to sail or to watch - we are going back from whence we came. - John F. Kennedy
We are tied to the ocean. And when we go back to the sea, whether it is to sail or to watch – we are going back from whence we came. – John F. Kennedy

Today’s Daily Yogi Practice is trying Ujjayi Pranayama or Ocean Breathing. I recommend trying this with the Surya Namaskar or Sun Salutations from yesterday’s practice.

Ujjayi Pranayama – Ocean Breath

Start with Diaphragmatic Breathing for 3 full inhales and exhales.

Open your mouth and inhale and exhale through your mouth. Contract your throat to slightly say “HA” on the exhales. Keep this light contraction in your throat so you slightly say “SA” on the inhales. You will start noticing the ocean sound from which this technique gets its name.

Now, close your mouth. Inhale and exhale through your nose, while keeping this contraction in your throat to keep the ocean sound continuing on both inhales and exhales. As you become comfortable with this breathing technique, try your Asana practice with this Ujjayi Pranayama.

light blue breath graphic on dark blue background

Please comment and let me know what you thought of this Ujjayi Pranayama exercise! Have you ever tried this technique as a standalone or during your Asana practice? Always remember, be kind!

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Asanas – Poses – Day 12 – 2021 – Sun Salutations

Good Morning Yogis! Today is Asana Day in our special Asana-focused April. Today we are going to have a KISS (keep it super simple) Day and revisit Surya Namaskar, or Sun Salutations Series.

surya namaskar sun salutations series demonstration blue yogi around indigo dark blue sun
Surya Namaskar – Sun Salutations

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations Series.

If you struggle to make Asana practice a daily habit, I STRONGLY suggest doing 1-3 rounds of Surya Namaskar or Sun Salutations first thing in the morning. This is recommended for a standard Ayurvedic morning routine and is my own personal secret to getting some Yoga in every day.. I cannot always make time for an hour, but I find I have a much better day if I find 5 minutes in the morning.

Also, focus on incorporating Diaphragmatic Breathing ie breathing into your belly rather than your chest, and try to get a “flow” with one deep inhale or exhale for each pose as you are moving through this Asana series.. we will be revisiting Ocean Breathing tomorrow, which is my preferred Pranayama style during Asana practice.

Anjaneyasana - low lunge pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Anjaneyasana – Low Lunge

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Please comment to share your experience! What did you think? If this is part of your morning practice, how many repetitions do you do? Always remember, be kind!

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Niyamas – Personal Observances – Day 1 – 2021 – Agnistambhasana – Fire Log Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras. We usually take one day for all five of each of the Yamas and Niyamas, but this time we will take one day for these Limbs of Yoga. Since we are starting our April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Agnistambhasana (AHG-nis-tam-BAH-sa-nuh) or Fire Log Pose is my choice to represent the Niyamas, or Personal Observances – this Limb of Yoga covers how we should manage ourselves, and in Fire Log we are opening into and gazing at ourselves.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Niyamas Day today, I recommend an alignment-focused Iyengar Series.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorites – Intermediate Flexibility (30 Minutes).

Today’s Daily Yogi Practice is to try Fire Log Pose for Niyamas Day! I also recommend practicing your choice of Niyamas today – I will be practicing Santosha – Contentment with a mindfulness practice. Today’s Asana is a deep hip opener – make sure to switch your legs and practice on both sides! I consider this a slightly more targeted and intense version of Baddha Konasana / Cobbler Pose.

Agnistambhasana – Fire Log Pose

  • Start in a cross legged position. You hips should stay neutral. Take note of your booty – it should be almost tucked under rather than sticking out. You may want to sit on a block or couch pillow if you notice rounding in your back or shoulders. Keep your back, neck, and head in a straight line – notice any rounding in lower back or shoulders, and adjust your tail bone. Look straight ahead.
  • Begin with your right foot on top – bring your right ankle on top of your left knee. Make sure your knees and feet are stacked, and feet are flexed. Bring shins parallel to front if possible.
  • Inhale and press your hands into the mat next to your hips to lengthen your spine.
  • Exhale and walk your hands forward as far as possible, lowering your torso over your legs. You may want to put a block or couch pillow under your head to help relax into the pose. Breathe deeply into your belly and hips, and let your hips and lower back release.
  • Hold for 3-5 breaths. Walk your hands back to sit up on an inhale.
  • Switch your legs so left leg is on top, and repeat on the other side.

Check out our Top 5 Yoga Mats and Equipment for Newbies!

You may want to try a block, couch pillow, blanket, or bolster to help yourself find a comfortable seat.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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Please comment to share your experience! Have you tried Fire Log before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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Yamas – Interpersonal Ethics – Day 1 – 2021 – Salabhasana – Locust Pose

Good morning Yogis! We are restarting our cycle through the Yoga Sutras. Our last few cycles we took one day for all five of each of the Yamas and Niyamas, but this time we will take one day for these Limbs of Yoga. Since we are starting an Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Salabhasana (sa-la-BAH-sa-nuh) or Locust Pose is my choice to represent the Yamas, or Interpersonal Ethics – this Limb of Yoga covers how we should interact with the world, and in Locust we are opening our bodies outwards. There are two versions of this pose that I enjoy practicing, and we will cover both variations.

Bonus Daily Asana Challenge

We are beginning a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Yamas Day today, I recommend a Hatha series.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorite longer classes – Beginner Combination (60 Minutes).

Today’s Daily Yogi Practice is to try Locust Pose for Yamas Day! I also recommend practicing your choice of Yamas today – I will be practicing Ahimsa or Non-Harming with a random act of kindness. There are many variations of today’s Asana, ranging from beginner to very advanced. Today we will cover the beginner and intermediate versions of this pose that I commonly practice. Please do not push yourself in these back bends – although these Asanas are great for mitigating lower back pain and strengthening, you can cause injury by pushing beyond your limits. For all variations of Salabhasana / Locust Pose, you will start laying face down on your mat in reverse corpse pose.

Ardha Salabhasana – Half Locust Pose

Ardha Salabhasana - half locust pose - yoga pose girl sunny day yoga on the beach
Ardha Salabhasana – Half Locust Pose
  • Start laying face down on your mat.
  • Work both arms under your body and either interlace your fingers, leave palms down, or make fists. Bring your chin to the mat.
  • Inhale and lift your right leg up as high as possible, keeping both hips even and on the mat. Try to point your foot back as far as possible.
  • Hold for 3-5 breaths, and slowly lower your leg on an exhale. Repeat with left foot.

Salabhasana – Locust Pose

Salabhasana - locust pose - yoga pose girl sunny day yoga on the beach
Salabhasana – Locust Pose
  • Start laying face down on your mat. Bring your chin to the mat and arms next to your body.
  • Inhale and lift your head, chest, arms, and legs off the mat as high as possible.
  • Keep your shoulders down and back, away from your ears. Your arms can be straight back, with palms facing in or out (perhaps try both!). Or, perhaps bring your arms straight in front of you for a “Superman” Salabhasana Variation (see below)
  • Hold for 3-5 breaths, and slowly lower your entire body back to the mat.

PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!

salabhasana variation yoga superman - locust pose - yoga pose yoga girl wearing pink shirt and black pants doing yoga outside in the rocky mountains
Salabhasana – Locust Pose – Superman

Please comment to share your experience! Have you tried both variations of Salabhasana / Locust Pose before? Have you tried a more advanced version? Which is your favorite? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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April Fools Day – Stress Awareness Month, Humor Month & Laughter Yoga

Good Morning Yogis! Happy April and April Fools’ Day! April is Stress Awareness Month and also National Humor Month.

I find challenge-focused months super helpful for my own motivation, so today we are starting another bonus challenge for April – Daily Asanas! You do not have to participate in this or any of our particular monthly challenge themes, we will be continuing our daily Positive Practices drawn from Yoga Philosophy throughout next month. Consider getting the Daily Yogi App for reminders if you are participating – this is a great Tapas tool!

Laughter Yoga

Okay, this is NOT a joke for April Fools’ Day! There is a Yoga Style called Laughter Yoga. This is not an Asana class, but a special practice that incorporates laughing, breathing, clapping, and chanting. I recommend checking out this short video for a quick info and intro session.. her longer videos are even better! I love the quote “Negative thoughts can be neutralized by positive thoughts” from the Yoga Sutras, and Laughter Yoga is a great positivity technique! See more on positivity below.

Bonus Daily Asana Challenge

We are beginning a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For today’s start of Stress Awareness Month, I recommend a relaxing Yin or Restorative class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing Intermediate Relaxation (30 minutes).

close-up bright orange bird of paradise flower with green leaves and brown mulch background - laughter santosha happiness positivity Quote: No matter what your heartache may be, laughing helps you forget it for a few seconds. - Red Skelton
No matter what your heartache may be, laughing helps you forget it for a few seconds. – Red Skelton

As we begin our bonus daily Asana challenge, I want to discuss an important common concept from Yoga Philosophy – Setting Intentions! If you have attended Yoga classes at a Yoga Studio, you likely have heard your teacher recommend setting an intention for your practice that day. We have talked about keeping Santosha / contentment in Asana practice to avoid injury. I often set Pranayama / Breath as my intention for Asana practice with a mantra of “breathe” or “just breathe”, since in more dynamic classes I forget to maintain my preferred Ocean Breath as the Asana series picks up speed. I also set Ocean as the background music in the Yoga Studio App for Here is a great article with more on intentions and mantras on and off the Yoga mat.

Today’s Daily Yogi Practice is to set a positive intention for yourself for April, keeping April’s stress reduction theme in mind. This can be big or small:

Part of the reason we set intentions in Asana practice is to have something positive to come back to that we want to focus on. Additionally, we will have this to return to when we meet challenges. I set “just breathe” as my intention for nearly a decade now, and I do truly breathe into difficulties on the mat, and I have improved my breath during Asana practice by keeping this in the back of my mind.

More on the Power of Positive Thinking

The Law of Attraction & Power of Positive Thinking Intro

11 Ways to Boost Positive Thinking

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Please comment and share how if setting positive intentions is part of your Yoga or Asana practice. Are you taking other steps to improve your mental and emotional wellness this month? Are you going to join us in our daily Asana challenge for April? Always remember, be kind!

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