January 2023 30 Day Challenge: Day 30 – Santosha (Contentment)

Happy January 31, 2023 – Santosha (Contentment)

Happy Tuesday Yogis! Today is Santosha Day! Last time we practiced the second of the Niyamas, Santosha (Contentment) with ourselves on the mat, by honoring and being gentle with our bodies, and not pushing ourselves to pain. Today we will be focusing on Santosha with our lives, not just our bodies.

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This is Day 30 of your Challenge if you started on Monday with the first Ahimsa Practice – congratulations! Please stay with us.. we will check in with our monthly daily commitment on Tapas Day and have another Svadhyaya Journal Day this week.

cool shot through darkened trees looking at purple and blue sunset over snowy mountain range - santosha contentment happiness mindfulness mindful Quote: I have chosen to be happy because it's good for my health. - Voltaire
I have chosen to be happy because it’s good for my health. – Voltaire

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to actively exercise Santosha or contentment by focusing on the present moment, ideally in nature. I have heard if we focus on the past we will be depressed, if we focus on the future we will be anxious, and the key to joy is living in the present moment. A couple of the Yamas and Niyamas reflect this secret of happiness hidden in the “now”. I find one of the easiest ways to do this is to get outside and be active!

Go on a walk, and perhaps literally stop and smell the roses. Take a run and feel the wind on your face. Being around water is always especially calming for me, maybe head out for a walk down the beach, around a lake, or by a river. Perhaps hike and appreciate the beauty around you rather than focusing on finding a perfect selfie spot. Since we are still in the days of social distancing, maybe pack a picnic and head to the back yard or a nearby park, or read a book on your deck or by the window. Or, try a mindfulness exercise if this is new for you. Whatever feels like the best way for you to get out of your little bubble, and appreciate the beauty of the world around you.

Also, calmly notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

Want more Santosha practices? Check out our Santosha Guide!

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January 2023 30 Day Challenge: Day 29 – Saucha (Purity)

Happy January 30, 2023 – Saucha (Purity)

Good morning Yogis! We completed our round of practices of the Yamas and now we are moving on to the Niyamas! Last time we practiced the first of the Niyamas – Saucha (Purity) with our bodies, with a deep clean or pampering self-care practice. Today we will try a different form of Saucha.

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This is Day 30 of your Challenge if you started on 1/1 – congratulations! We have Day 30 planned for tomorrow to complete 30 days if you started on Monday with the first Ahimsa Practice. Please stay with us.. we will check in with our monthly daily commitment on Tapas Day and have another Svadhyaya Journal Day this week.

cool shot of purple and blue sunset over darkened pine trees in epic alpine valley - saucha purity clean cleanliness cleaning Quote: Decluttering can be overwhelming, so start with that one small thing. Clean out your junk drawers. It can lead to so many more beautiful things. Start there, and you’ll find yourself cleaning the whole rest of the house. - Bobby Berk
Decluttering can be overwhelming, so start with that one small thing. Clean out your junk drawers. It can lead to so many more beautiful things. Start there, and you’ll find yourself cleaning the whole rest of the house. – Bobby Berk

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to practice Saucha or Purity with our surroundings.

I personally do not do well when my home is cluttered or disorganized. I need everything to have its own place to go back to, or else I cannot find anything! Pick an area of your home or office to declutter and clean. Get storage bins, drawer organizers, or whatever you need to help yourself keep this area clean and organized going forward. Whether it is your closet, garage, junk drawer, basement, car, or your e-mail inbox, work on bringing Saucha to one of your spaces that you feel needs some TLC.

Want more Saucha practices? Check out our Saucha Guide!

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January 2023 30 Day Challenge: Day 28 – Aparigraha (Non-Attachment)

Happy January 29, 2023 – Aparigraha (Non-Attachment)

Happy Sunday Yogis! We are staying sync-ed up with our 30 Day Challenge group, and today is Aparigraha or Non-Attachment Day. Last time we practiced the positive of the last of the Yamas – Aparigraha (Non-Attachment) by practicing gratitude, but today we will take it a step further.

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PS technically this is Day 30 of your Challenge if you started with our 1/1 intro weekend- congratulations! We have Day 31 planned for tomorrow to complete January. Please stay with us.. we will check in with our monthly daily commitment on Tapas Day and have another Svadhyaya Journal Day this week.

cool shot close-up of dark red flowers - aparigraha nonattachment detachment Quote: Non-attachment is not the elimination of desire. It is the spaciousness to allow any quality of mind, any thought or feeling, to arise without closing around it, without eliminating the pure witness of being. It is an active receptivity to life. - Stephen Levine
Non-attachment is not the elimination of desire. It is the spaciousness to allow any quality of mind, any thought or feeling, to arise without closing around it, without eliminating the pure witness of being. It is an active receptivity to life. – Stephen Levine

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to practice Aparigraha or non-grasping with our actions. Today we will take action without making expectations of a particular outcome. Need some ideas? Sometimes we do nice things for others, hoping for a particular result and we then end up disappointed if the other person does not react how we planned. Try today to not hold expectations for another person’s behavior. Or perhaps set aside a few hours to relax, or enjoy time with loved ones, or just go for a drive without a pre-set agenda, and see where life takes you!

Want more Aparigraha practices? Check out our Aparigraha Guide!

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January 2023 30 Day Challenge: Day 27 – Brahmacharya (Moderation)

Happy January 28, 2023 – Brahmacharya (Moderation)

Happy Saturday Yogis! We are continuing on with weaving practice of each of the Yamas into our day. Last time we practiced the fourth of the Yamas – Brahmacharya or Moderation with choosing the middle path in any area of our lives. Today we will be more specific with our moderation .. this is one of my favorite Brahmacharya practices, and I am super thrilled this one lands on a weekend for our intro challenges 🙂

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cool shot of two frog topiaries in shady garden full of purple and white flowers - brahmacharya moderation middle path unplug digital detox Quote: Especially when you have a lot going on, you must find a way to unplug and focus on yourself. - Mandy Ingber
Especially when you have a lot going on, you must find a way to unplug and focus on yourself. – Mandy Ingber

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to practice Brahmacharya (Moderation) with our electronics and social media. Perhaps try an Unplugged Weekend with no electronics! Social media may be a useful tool to keep in touch with friends and family, especially in this isolating time. However, social media does not make us happy, and it can also distance us from the people we are spending time with. Many of us spend WAY too much time on our phones. It is the weekend, so many of us are off of work today. If you can, practice Brahmacharya with your phone and especially with social media, and enjoy your time with your loved ones this weekend. Perhaps encourage the entire household to spend a few hours “off the grid.” Or, go all out today with a full digital detox!

Want more Brahmacharya practices? Check out our Brahmacharya Guide!

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January 2023 30 Day Challenge: Day 26 – Asteya (Non-Stealing)

Happy January 27, 2023 – Asteya (Non-Stealing)

Happy Friday Yogis! We are staying sync-ed up with our 30 Day Challenge group, and today is Asteya or Non-Stealing Day. Last time we practiced the positive version of the third of the Yamas – Asteya or non-stealing with an act of generosity, but today we will take it a step further and examine non-stealing.

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cool perspective close-up purple alpine flowers and green leaves - asteya non-stealing giving balance Quote: If you don’t like what you are reaping, you had better change what you have been sowing. - Jim Rohn
If you don’t like what you are reaping, you had better change what you have been sowing. – Jim Rohn

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to actively practice Asteya or non-stealing. Need ideas for how to practice non-stealing?

This is going to be similar to our Satya practice from yesterday, and we should reflect on areas of our life where we may be acting a bit selfishly or taking advantage of a situation. If you are taking a lot of assistance or time from a particular person but not giving much in return, reflect on that and consider how you can make the situation more fair. Or, examine a situation where you have been taking more than giving, express gratitude, and see how you can make things more balanced and take better care of those who take care of you. Examine areas where you can focus a bit more Asteya, and express that however it feels right to you.

Want more Asteya practices? Check out our Asteya Guide!

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January 2023 30 Day Challenge: Day 25 – Satya (Truthfulness)

Happy January 26, 2023 – Satya (Truthfulness)

Happy Thursday Yogis! Today is Satya or Truthfulness Day! We are staying synced up with our 30 Day Challenge group. We are continuing on with weaving practice of each of the Yamas into our day. Last time we practiced Satya with a kind truth, but today we will examine and practice from a different angle.

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cool perspective close-up of colorful art with orange blue and purple paint streaks - satya truth truthfulness self honesty Quote: The strongest force in the universe is a human being living consistently with his identity. - Tony Robbins
The strongest force in the universe is a human being living consistently with his identity. – Tony Robbins

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to actively exercise Satya (truthfulness) with ourselves. Need ideas? It can be big or small.

This usually means examining mindsets, practices, or people in our life that may not be serving us. For example, maybe you are like me and should really examine eating less candy and more veggies. Or maybe you have other unhealthy practices like smoking, or a medical issue you have been putting off getting examined. Perhaps you have “friends” who cut you down to bring themselves up or consistently take but never offer support.

We usually know deep down what truths we need to accept
 perhaps meditate to allow these thoughts to come up. Accepting difficult truths is a big step, and do not push yourself to do anything until you are ready. But, if you decide you are up for it, plan a course of action to resolve what you had been avoiding.

Please remember this can be a difficult practice, so be gentle with yourself!

Want more Satya practices? Check out our Satya Guide!

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January 2023 30 Day Challenge: Day 24 – Ahimsa (Non-Harming)

Happy January 25, 2023 – Ahimsa (Non-Harming)

Happy Wednesday Yogis! We are restarting the Limbs of Yoga for our daily positive practices with the first of the Yamas – Ahimsa or non-harming. We also have a 30 Day Challenge continuing, so we will stay linked up with the challenge group. Our last Ahimsa Day we practiced with a random act of kindness, but today we will focus on practicing non-harming.

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PS I want to announce our schedule for the next couple months! In February, since we typically have nearly a week of practices for Yamas and Niyamas, we will have longer weeks for practicing Asanas, Pranayama, and Meditation. We will have a March Meditation focus, and Asana-focused practices for April. We will do our next 30 Day Challenge in May.

cool shot of cloudy alpine sunset with bright orange sun setting behind purple gray clouds and darkened mountains - ahimsa nonviolence nonharming harm Quote: Non-violence leads to the highest ethics, which is the goal of all evolution. Until we stop harming all other living beings, we are still savages. - Thomas A. Edison
Non-violence leads to the highest ethics, which is the goal of all evolution. Until we stop harming all other living beings, we are still savages. – Thomas A. Edison

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to actively exercise Ahimsa (non-harming) today.

Need ideas for non-harming practice today? It can be big or small. We should strive to exercise non-harming with our thoughts, words and/or actions.

For actions, you can avoid killing a bug you find in the house, and instead use a cup and paper or cardboard to carry outside. Perhaps drive compassionately if you have to drive today. Maybe refrain from letting your temper get the best of you and stay kind throughout a difficult interaction.. this will probably be non-harming in both words and actions. Keep in your mind and try to follow “if you do not have anything nice to say, do not say anything at all.” Or, to practice Ahimsa with our thoughts, try to stay positive today with yourself, and notice and stop yourself from any negative self-talk.

Want more Ahimsa practices? Check out our Ahimsa Guide!

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January 2023 30 Day Challenge: Day 23 – Hydration and Ayurveda

Happy January 24, 2023 – Hydration and Ayurveda

Happy Tuesday Yogis! National Hydration Day was in the middle of my first month of entries, which is now my 30 Day Intro Challenge. I am glad to revisit this during the year, because I always forget to prioritize this! I have mentioned that I love resolutions, and “drink more water” has been at the top of my New Years’ Resolutions list every year for at least 20 years. I also love holidays and any reason to celebrate, so I hope you all enjoy recognizing some of these random national and international holidays.

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close-up bright blue water cow creek blue river colorado
Blue River, Colorado

Today we will focus on hydration again before restarting our 8 Limbed Yoga practices, since I personally DO need to revisit my resolution to drink more water and many of you may also struggle with this. So, maybe this is the key to my finally keeping my resolution to drink more water.. roundabout method, but yay! I also completed my Ayurveda Continuing Education, so I am covering both since they do have some correlations.

I would like to report that now finally with the help of my drink water app and tea, I have been meeting my daily hydration goals more often than not!

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to track, evaluate, and possibly increase your hydration levels. If you are like me and need help with this, maybe get a new water bottle to keep water with you and help track oz you drink during the day. If you have a favorite bottle already, perhaps try the Ulla clip which will blink to remind you if you have not drunk for a while (thanks to SEB for this tip!). Try adding fruit, mint, tea, cucumber, etc to your water if that encourages you to drink more during the day. Or perhaps try an app like Drink Water – Daily Reminder (free version is fine) to help with tracking and pop-up reminders, and a tool for personalized recommended oz of water per day.

Ayurveda – Chapped Lip Remedy

Ayurveda has many natural remedies and health practices you may have tried, like oil pulling, tongue scraping, and Neti. I have recently learned a new Ayurveda practice that finally solved my long dry or chapped lips! Although I do still use chapstick with sunscreen during the day, I now apply coconut oil at night to both my lips and inside my belly button! I was amazed at how well and quickly this worked, and is one of my favorite Ayurvedic practices… please try for yourself!!

Want more on Hydration & Ayurveda? Check out our Hydration & Ayurveda Guide!


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.

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January 2023 30 Day Challenge: Day 22 – Sun Salutations: Adho Mukha Svanasana & Shisulasana

Happy January 23, 2023 – Asanas (Poses): Adho Mukha Svanasana & Shisulasana

Happy Monday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series! Today is the last day of this series!

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Adho Mukha Svanasana - downward facing dog pose variation walking the dog - yoga pose yoga girl wearing pink sprinkle print set doing yoga inside in pink and purple yoga studio with artsy effect
Adho Mukha Svanasana – Walking the Dog Variation

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Parivrrta Ashta Chandrasana - high lunge with twist pose - yoga pose yoga at night girl wearing white long-sleeved shirt and purple pants
Shisulasana – Dolphin Pose

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to go “back to basics” with either Adho Mukha Svanasana / Downward Facing Dog or Shisulasana / Dolphin Pose. If you want to begin to work on inversions, Shisulasana / Dolphin Pose toe-taps is a great beginner exercise to build arm and core strength!

Sun Salutations Asana – Adho Mukha Svanasana / Downward Facing Dog
Twisted/Sister Asana – Shisulasana / Dolphin Pose

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January 2023 30 Day Challenge: Day 21 – Sun Salutations: Bhujangasana & Salamba Bhujangasana

Happy January 22 2023 – Asanas (Poses): Bhujangasana & Salamba Bhujangasana

Good morning Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!

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Sarpasana – Snake Pose

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Salamba Bhujangasana - sphinx pose - yoga pose yoga at night girl wearing white long-sleeved shirt and purple pants
Salamba Bhujangasana – Sphinx Pose

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to go “back to basics” with either Bhujangasana / Cobra Pose or Salamba Bhujangasana – Sphinx Pose. If you are a new Yogi, I recommend sticking with Bhujangasana / Cobra Pose rather than the full Urdhva Mukha Svanasana / Upward Facing Dog expression of the pose. Be careful working into backbends if these are new to you!

Sun Salutations Asana – Bhujangasana / Cobra Pose (including Snake Pose below)
Twisted/Sister Asana – Salamba Bhujangasana – Sphinx Pose

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January 2023 30 Day Challenge: Day 20 – Sun Salutations: Chaturanga Dandasana & Dandasana

Happy January 21, 2023 – Asanas (Poses): Chaturanga Dandasana & Dandasana

Good morning Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!

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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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Dandasana - staff pose with strap - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Dandasana – Staff Pose

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to go “back to basics” with either Chaturanga Dandasana / Four-Limbed Staff Pose or Dandasana / Staff Pose. Either of these Asanas are great foundations for Yoga Workouts – see Chaturanga Dandasana / Four-Limbed Staff Pose for an arm workout and Dandasana – Staff Pose for a glute workout!

Sun Salutations Asana – Chaturanga Dandasana / Four-Limbed Staff Pose
Twisted/Sister Asana – Dandasana – Staff Pose

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You may want to try a strap, couch pillow, blanket, or bolster to help yourself ease into Dandasana of you have tight hamstrings.

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January 2023 30 Day Challenge: Aquarius Season – Navasana (Boat Pose)

Happy January 20, 2023 – Asanas (Poses): Aquarius Season – Navasana (Boat Pose)

Happy Sunday Yogis! Our Challengers are taking a break from the Sun Salutations pose breakdown for Sitali Pranayama, a cooling breath we covered on the Summer Solstice! If it is as cold as it is in Colorado today, you may want to try a warming Pranayama such as Bellows Breath again today!

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purple and white aquarius zodiac astrology symbol

Today’s Positive Practice suggestion

Today is the start of Aquarius Season – Happy Birthday Aquarius Yogis! We will cover an Asana today inspired by Aquarius – Navasana (nah-VA-sa-nuh) or Boat Pose. Remember that Aquarius is the water BEARER, an air sign not a water sign!

Today’s Daily Yogi Practice is to try Boat Pose Asanas inspired by the start of Aquarius Season!

Ardha Navasana - half boat pose - yoga pose girl from side wearing tie dye shirt with cool purple and blue star background
Ardha Navasana – Half Boat Pose

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Navasana – Boat Pose

This Asana is a great full body workout, and is especially great for the core. I practice Ardha Navasana or Half Boat Pose. The full expression of this pose is with stretched legs, with whole body in a V.

You will enter this pose by sitting on the mat in Dandasana or Staff Pose with your hands on the mat. Lean back slightly, tighten your core, and lift and bend your knees, to come into Ardha Navasana as above. Lift arms and lefts to parallel to the floor. Keep shoulders down and back. Hold for 30-60 seconds. To come out, lower your legs back to the mat. I recommend Crab Pose after this Asana to counter, and repeat these two poses for a Yoga Workout!

When you are ready, you can straighten your legs to come into the full expression of this pose below Paripurna Navasana or Full Boat Pose. For an extra leg challenge, put a block or book between your knees!

Paripurna Navasana - full boat pose - yoga pose girl from side wearing black with cool blue light background and scatter art effect
Paripurna Navasana – Full Boat Pose

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Do not push yourself to pain on your Yoga Journey! Many Yogis of all levels embrace all kinds of blocks and props. Do not hesitate to grab a couch pillow for extra support, a block for extra support or when you cannot reach the floor, or a strap for extra arm-reach and leverage.

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January 2023 30 Day Challenge: Day 18 – Sun Salutations: Phalakasana & Purvottanasana

Happy January 19, 2023 – Asanas (Poses): Phalakasana & Purvottanasana

Good morning Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!

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Phalakasana – Plank Pose Variation

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Purvottanasana - reverse plank pose - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Purvottanasana – Reverse Plank Pose

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to go “back to basics” with either Phalakasana / Plank Pose or Purvottanasana / Reverse Plank Pose. Either of these Asanas are great foundations for Yoga Workouts – see Phalakasana / Plank Pose for an arm workout and Purvottanasana / Reverse Plank for a glute workout!

Sun Salutations Asana – Phalakasana / Plank Pose
Twisted/Sister Asana – Purvottanasana / Reverse Plank

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January 2023 30 Day Challenge: Day 17 – Sun Salutations: Anjaneyasana & Parivrtta Anjaneyasana

Happy January 18, 2023 – Asanas (Poses): Anjaneyasana & Parivrtta Anjaneyasana

Good morning Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!

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Ashta Chandrasana - high lunge pose with cactus arms - yoga pose yoga girl wearing purple doing yoga inside in purple yoga studio with artsy effect
Ashta Chandrasana – High Lunge with Cactus Arms

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Parivrrta Ashta Chandrasana - high lunge with twist pose - yoga pose yoga at night girl wearing white long-sleeved shirt and purple pants
Parivrtta Ashta Chandrasana – High Lunge Twist

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to go “back to basics” with either Anjaneyasana / Low Lunge or Parivrtta Anjaneyasana / Low Lunge Twist. Please note that I usually choose to practice my Sun Salutations Series in the morning currently with High Lunge as this Asana is easier on my knees, and I can perform without even a mat quickly in the morning, and even outside! I also have incorporated the suggestion from one of our Yogis, and I cactus my arms on an exhale through the lunge into Phalakasana / Plank Pose.

Sun Salutations Asana – Anjaneyasana / Low Lunge
Twisted/Sister Asana – Parivrtta Anjaneyasana / Low Lunge Twist

Find your Flow

I switch up my sun salutations in the morning… I usually do the traditional Surya Namaskar sequence with High Lunge in the morning while my dogs are outside so I can get in a couple rounds quickly without a mat. When I use my mat, I usually do a longer version using Low Lunge with the support of my mat, adding Ardha Uttanasana or Half Standing Forward Bend at each Uttanasana, and sometimes adding an extra Phalakasana or Plank since I am working on arm strength. You can check out both of my Sun Salutation flows below.. try some variations from our pose breakdown, and find your flow!

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Please comment to share your experience! What did you think? Which Asana did you choose to practice today? Always remember, be kind!

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