Asanas – Poses – Adho Mukha Svanasana & Shisulasana

Doing our 30 Day Challenge? Click here for today’s post!

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!

Sun Salutations AsanaAdho Mukha Svanasana / Downward Facing Dog
Twisted/Sister AsanaShisulasana / Dolphin Pose

Ajaneyasana - low lunge pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Adho Mukha Svanasana – Downward Facing Dog Pose
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 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!

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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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Sagittarius Season – Dhanurasana – Bow Pose

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Dhanurasana – Bow 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!

Today is the start of Sagittarius Season – Happy Birthday Sagittarius Yogis! We will cover an Asana today inspired by Sagittarius– Dhanurasana (DAWN-new-RA-sa-nuh) or Bow Pose.

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

Tag @dailyyogi.world with your Bow Pose Pics on Instagram!

red and white sagittarius zodiac astrology symbol

Dhanurasana – Bow Pose

This Asana is a great full body stretch, and is especially great for the chest and shoulders. This is a deep stretch that requires you to be fairly open already, so I try to work this pose in near the end of my Asana practice.

You will enter this pose by laying on your stomach on the mat, in reverse corpse. Bend your knees and bring your feet towards your booty, and reach back to grab your feet with your hands.

Dhanurasana – Bow Pose

Feet and Legs – Your legs should be pointing straight – make sure your knees do not turn out to the sides. Grab your feet near your ankles, with thumbs pointing down. As you become more flexible, your legs will come up to bring you further into a backbend, but you will always keep your knees straight back/

Torso and Head  – Lift your head and chest off the mat and look straight ahead.

Arms – Keep your shoulders down and back. Your thumbs should point down, grabbing the outside of your feet near your ankles. As you become more flexible and comfortable with this pose, you may flip your grip as you move

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

You may want to try a strap in each hand wrapped around the feet to work your way into this pose!

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 and let us know how Bow pose was for you! Do you want to share an Asana inspiration for your sign’s pose? Always remember, be kind!

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Asanas – Poses – Bhujangasana & Salamba Bhujangasana

Doing our 30 Day Challenge? Click here for today’s post!

Happy Wednesday 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!

Sun Salutations AsanaBhujangasana / Cobra Pose
Twisted/Sister AsanaSalamba Bhujangasana – Sphinx Pose

Bhujangasana - cobra pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Bhujangasana – Cobra Pose
Salamba Bhujangasana - sphinx pose - yoga pose yoga at night girl wearing white long-sleeved shirt and purple pants
Salamba Bhujangasana – Sphinx Pose

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!

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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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Asanas – Poses – Chaturanga Dandasana & Dandasana

Doing our 30 Day Challenge? Click here for today’s post!

Happy Friday 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!

Sun Salutations AsanaChaturanga Dandasana / Four-Limbed Staff Pose
Twisted/Sister AsanaDandasana – Staff Pose

Chaturanga Dandasana - four-limbed staff pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Chaturanga Dandasana – Four-Limbed Staff Pose
Dandasana - staff pose with strap - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Dandasana – Staff Pose

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 arm workout and Dandasana – Staff Pose for glute workout!

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

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

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! What did you think? Which Asana and yoga workout did you choose to practice today? Always remember, be kind!

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Asanas – Poses – Phalakasana & Purvottanasana

Doing our 30 Day Challenge? Click here for today’s post!

Happy Thursday 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!

Sun Salutations AsanaPhalakasana / Plank Pose
Twisted/Sister AsanaPurvottanasana / Reverse Plank

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

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

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

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Asanas – Poses – Anjaneyasana & Parivrtta Anjaneyasana

Doing our 30 Day Challenge? Click here for today’s post!

Happy Wednesday 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!

Sun Salutations AsanaAnjaneyasana / Low Lunge
Twisted/Sister AsanaParivrtta Anjaneyasana / Low Lunge Twist

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

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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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Asanas – Poses – Uttanasana & Parivrtta Uttanasana

Doing our 30 Day Challenge? Click here for today’s post!

Happy Tuesday 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!

Sun Salutations AsanaUttanasana / Standing Forward Bend
Twisted/Sister AsanaParivrtta Uttanasana / Standing Forward Bend Twist

Uttanasana - standing forward bend pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Uttanasana – Standing Forward Bend
Parivrrta Uttanasana - standing forward bend with twist pose - yoga pose yoga at night girl wearing white long-sleeved shirt and purple pants
Parivrtta Uttanasana – Standing Forward Bend Twist

Today’s Daily Yogi Practice is to go “back to basics” with either Uttanasana / Standing Forward Bend or Parivrtta Uttanasana / Standing Forward Bend Twist. Both of these are great hip openers, and Uttanasana will always be special to me since this Asana helped me finally touch my toes!

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

You may want to try a block or bending your knees slightly if you cannot reach the floor – focus on keeping a straight back more than straight legs!

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! What did you think? Which Asana did you choose to practice today? Always remember, be kind!

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Asanas – Poses – Talasana & Vrksasana

Doing our 30 Day Challenge? Click here for today’s post!

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!

Sun Salutations AsanaTalasana / Palm Tree Pose
Twisted/Sister AsanaVrksasana / Tree Pose

Talasana - palm pose variation - yoga pose forest yogi girl wearing black pants and bright hooded yellow sweatshirt, outdoors yoga in the woods
Talasana – Palm Tree Pose
Vrksasana - tree pose - yoga pose forest yogi girl wearing green dress, outdoors barefoot yoga in the woods
Vrksasana – Tree Pose

Today’s Daily Yogi Practice is to go “back to basics” with either Talasana / Palm Tree Pose or Vrksasana / Tree Pose. Both of these are great balancing poses for new Yogis! I find practicing balancing Asanas brings a calming stillness after focusing on holding the pose.

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

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Asanas – Poses – Day 8 – Finding Your Center

Doing our 30 Day Challenge? Click here for today’s post!

Happy Sunday 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!

Sun Salutations AsanaTadasana / Mountain Pose
Twisted/Sister AsanaSukhasana, Siddhasana, Padmasana & Virasana

Tadasana - mountain pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Tadasana – Mountain Pose
Padmasana - full lotus pose - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Seated Asanas

Today’s Daily Yogi Practice is to go “back to basics” with either Tadasana / Mountain Pose or finding your preferred comfortable seat. I consider finding your preferred grounding pose to be finding your center . Most Yoga classes start and end with these Asanas. Each of these centering Asanas are great poses for meditation.

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


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! What did you think? Which was your favorite of these seated poses? Always remember, be kind!

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Asanas – Poses – Day 7 – Sun Salutations

Doing our 30 Day Challenge? Click here for today’s post!

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Happy Thursday Yogis! During our last intro challenge, we covered a twisted/sister version of each Asanas, and during our January challenge we will take a closer look at transitions between each pose. Since I am still recovering from an injury, we are going to stay with our Challenge Group and have a KISS (keep it super simple) Surya Namaskar, or Sun Salutations Series.

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations Series. Also, focus on incorporating Diaphragmatic Breathing or Ocean Breathing, and try to get a “flow” with one deep inhale or exhale for each pose as you are moving through this Asana series.

The next few days as new Yogis doing our 30 Day Challenge are learning this series, we will re-examine variations of each of the poses in the Sun Salutations Series.. stay tuned!

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!

Anjaneyasana – Low Lunge

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Asanas – Poses – Day 6 – Supta Kapotasana – Reclined Pigeon Pose

Good morning Yogis! We just wrapped up practice of each of the Niyamas, and we are now on to Asanas, the 3rd Limb of Yoga. Today we will cover my absolute favorite hip opener and one of my favorite Asanas – Supta Kapotasana (SOUP-tuh kah-poe-TAH-sa-nuh) or Reclined Pigeon Pose.

Bonus Daily Meditation Challenge

We are in the middle of a bonus Daily Meditation Challenge for October! For Asana Day today, our meditation is a Guided Meditation on Releasing and Letting Go as we will be doing physically with today’s Asana!

Today’s Daily Yogi Practice is to try today’s Asana – Supta Kapotasana or Reclined Pigeon. This pose is great for lower back pain, and especially for sciatic nerve issues.

Supta Kapotasana – Reclined Pigeon Pose

This is a deep hip opener – make sure to practice on both sides! There are many Kapotasana or Pigeon Pose variations. This is considered the easiest version, but I find it the best and most versatile. I enjoy moving my legs around a bit to find and target different tight spots in the hips.

  • Start laying on the ground face up in Shavasana – Corpse Pose. Bend your knees and place your feet flat on the ground.
  • Begin with your right foot on top – bring your right ankle to your left knee, making your legs into a figure 4.
    • If you are a new Yogi or have very tight hips and already feel a stretch.. stay here! Breathe deeply into your hips in this pose.. I find new male Yogis may need to practice this for up to a year before being comfortable enough to move into the full expression of this pose below!
    • If you are staying here in Ardha Supta Kapotasana or Half-Reclined Pigeon Pose, hold this pose for as long as comfortable while taking deep breaths into any tension you feel in your hips. I usually hold 30-60 seconds per side in my regular practice.
    • Switch your legs so left leg is on top, and repeat on the other side.
Ardha Supta Kapotasana – Half Reclined Pigeon Pose
  • Reach your hands around your leg and clasp around your left knee.
  • Exhale and hug your left knee in towards your chest. Breathe deeply into your belly and hips, and let your hips and lower back release.
  • Hold this pose for as long as comfortable while taking deep breaths into any tension you feel in your hips. I usually hold 30-60 seconds per side in regular practice. I occasionally hold this Asana for up to 5 minutes, moving my knees closer or away from my chest, or side to side slightly to target problem areas.
  • Switch your legs so left leg is on top, and repeat on the other side.
Supta Kapotasana – Reclined Pigeon Pose

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

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You may want a couch pillow, or perhaps a folded-up blanket for extra support under the head.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


Please comment to share your experience! Have you tried the half or full version of this Asana before? Always remember, be kind!

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Saucha – Purity – Day 7 – Scorpio Season – Vrschikasana – Scorpion Pose

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.

Bonus Daily Meditation Challenge

We are in the middle of a bonus Daily Meditation Challenge for October! For Saucha Day today, since we will be cleaning our homes my meditation for the day is a Guided Meditation on Organizing our Thoughts.

Vrschikasana – Scorpion Pose

Today is the start of Scorpio Season – Happy Birthday Scorpio Yogis! We will also dedicate today to an Asana today inspired by Scorpio – Scorpion Pose or Vrschikasana (Vrr-schih-KA-sa-nuh)! This is an advanced pose for advanced Yogis comfortable with inversions, requiring both strength and balance. I am SO happy I was able to practice this Asana a bit at my friends’ house – she has a perfect little spot on the side of her bed near the wall, so I could be supported on both sides! This is not a pose I regularly practice, so instead of our typical breakdowns, please see this great guide from my Pinterest Community about working into this pose!

Today’s Daily Yogi Practice is to practice Saucha / Purity with our surroundings. Scorpions live in burrows, and today we will focus on cleaning our own homes!

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 Cleaning Ideas and hacks?
Check our cleaning Tips & Tricks on Pinterest!

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 and share how you decided to practice Saucha today. I always feel my mind is less cluttered when my space is less cluttered. How did it make you feel? Always remember, be kind!

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Asanas – Poses – Day 5 – Top 5 Meditation Positions / Asanas

Good morning Yogis! We just wrapped up practice of each of the Niyamas, and we are now on to Asanas, the 3rd Limb of Yoga. Today we will cover my Top 5 Positions or Asanas for Meditation.

Please try all of these meditation poses, at least briefly and see which feels best for you! Please note there is no right or wrong here.. I am sharing MY Top 5, but many others may disagree with me. For example, I find Virasana / Hero Pose comfortable for an extended time only with a block under my seat, and occasionally find Lotus Pose enjoyable, which is too intense for many Yogis.

Bonus Daily Meditation Challenge

Today’s Daily Yogi Practice is to try a meditation in the position / Asana of your choice. We are in the middle of a bonus Daily Meditation Challenge for October. Try our breath-focused meditation, or perhaps a meditative drive or hike! If you prefer guided meditations, for Asana Day today try a Restorative Asana class with Guided Meditation.

TOP 5 MEDITATION POSITIONS / ASANAS

1. SIDDHASANA – ADEPT’S POSE – CROSS-LEGGED SEATED MEDITATION

This image has an empty alt attribute; its file name is siddhasana-1-1500x1124.jpg
Siddhasana – Adept’s Pose

I enjoy Siddhasana (sid-DAH-sa-na) or Adepts Pose for Meditation. This is basically my comfortable seated position, and that is just how I always envisioned meditating! This Asana is basically a slightly more difficult version of Sukhasana / Easy Pose.

Start in a comfortable cross legged position. Then spread your knees a bit further, and bring your feet in towards your groin – keep your leg on the mat and tuck your ankles/shins over each other. Look down and make sure there is no empty space between your legs and feet. Keep your torso straight and tall over your hips. 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. Next 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. You should keep your head, neck, and shoulders aligned over your hips in any seated pose. Your hands can either gently rest on knees and/or in your favorite mudra/placement for meditation. PS if any poses are uncomfortable, try with a couch pillow or block under your seat! Try not to move your body while meditating, I find it helps to switch my legs each day of practice for any cross legged positions to even out my posture!

Make sure you keep your back straight, not rounded in any seated position! If you notice your back rounding in this pose, move your legs back out to Sukhasana / easy pose, making a small triangle of empty space between your legs. I prefer Siddhasana over Sukhasana, because bringing in my feet helps me maintain a straighter back. I also prefer Siddhasana over Padmasana / Lotus Pose for meditation, since Lotus can get a bit strenuous on my ankles for an extended time.

2. SEATED IN A CHAIR – SEATED MEDITATION

Chair Yoga is very common, and chairs are often the most comfortable seat we can find! It is important to be comfortable and maintain your posture if you will be sitting for an extended period of time, and a chair can help with both. Driving is also my favorite meditative activity, so sitting in a chair (driver’s seat also counts to me) makes this #2 for my Top 5!

3. SHAVASANA – CORPSE POSE – RECLINED / SUPINE MEDITATION

This image has an empty alt attribute; its file name is shavasana-1-1500x821.jpg
Shavasana – Corpse Pose

Shavasana or Corpse Pose is often considered the most important Asana, especially after Asana Class. I occasionally enjoy deep meditations if I need help to fall asleep, and it is absolutely required to be in bed in Shavasana for those guided meditations! One of my favorite things about meditation in Shavasana is that I can breathe more deeply into my belly than I am able to in a seated position.

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. 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.

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.

4. TADASANA – MOUNTAIN POSE – STANDING / WALKING MEDITATION

Tadasana – Mountain Pose

Tadasana / Mountain Pose is often thought of as neutral standing, but this a power pose for many Yogis. Yoga Retreats frequently offer meditation walks or mindfulness hikes. This is something I try with our Santosha practices of enjoying the present moment! A meditative walk or hike is a great way to begin meditating, especially if mindfulness practices are new to you, or you have difficulty calming the mind while sitting quietly.

5. VIRASANA – HERO’S POSE – KNEELING MEDITATION

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Virasana – Hero’s Pose

Virasana / Hero’s Pose is actually the most comfortable seat for many Yogis. However, this is my Top 5, and I find kneeling positions strenuous on my feet and knees for extended periods of time. I can only hold kneeling positions comfortably with a block under my seat! I do enjoy meditation in a kneeling position, resting my hands on my knees.

This is a kneeling Asana, and usually much more comfortable for Yogis with tight hips than the cross legged posses above. Start kneeling with knees and toes together. Then, bring the toes apart, and sit yourself down between your legs. Make sure to keep your back straight, with hips, shoulders, and head in line. This pose can be rough on my knees, and sometimes bothers my heels and tops of my feet if I’ve been wearing high heels. I find this pose much more comfortable with a block under my seat as pictured below.

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Virasana – Hero’s Pose with Block

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I would recommend a block, couch pillows, or perhaps a folded-up blanket for support under the seat. Pick your favorite chair for a seated meditation, or comfortable shoes for a meditative hike or walk!

Top 5 Yoga Equipment for Newbies

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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.

There you have it, my Top 5 Meditation Positions! Please comment to share if your Top 5 would be different.. I know many Yogis enjoy seated positions other than Adept’s Pose, or prefer Shavasana to any other position. Always remember, be kind!

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Utthita Tadasana – Five Pointed Star Pose – Draconids Meteor Shower

Good morning Yogis! Today is the peak day for the Draconids Meteor Shower. This is a fairly minor meteor shower at only 10/hour, but it is one of the few meteor showers that is best viewed in the early evening.. if the sky is clear, try to catch a shooting star tonight! I seriously LOVE stars, all kinds of stars… whether sparkling in the sky, printed all over my footed pajamas, or doodled in the margins of all my notebooks. So today we are taking a break after completing the Yamas and before starting the Niyamas to cover Utthita Tadasana (OOT-hi-ta ta-DA-sa-nuh) or Five Pointed Star Pose.

We are in the middle of a bonus Daily Meditation Challenge for October! For our Star Themed day today, my meditation for the day is a Celestial Visualization Guided Meditation.

Today’s Daily Yogi Practice is to try Utthita Tadasana or Five Pointed Star Pose, and try to stargaze and catch a shooting star in tonight’s Meteor Shower! PS the Draconids Meteor Shower peaks tonight October 7th but is active until the 10th, so you can stargaze another night if visibility is poor today.

Utthita Tadasana – FIve Pointed Star Pose

The literal translation for this pose from Sanskrit is “Extended Mountain Pose” and we will enter from Tadasana or Mountain Pose. The traditional version and variation below are frequently used in Kid’s Yoga, or this is a common transitional Asana that is often passed-through (ie when moving into Warrior Poses) but not often held in adult classes. However, this “Extended” Mountain Pose is a great power pose on its own!

Utthita Tadasana – Five Pointed Star

Feet and Legs – Starting with your legs closed in Tadasana / Mountain Pose, step or hop your feet out as wide as comfortable, at least double hip-width. Try to have your wrists under ankles when you raise your arms around to come into the traditional expression of this Asana – I prefer holding his pose with legs closer together for a solid “power pose”. Toes can point straight ahead, or turn out slightly to point at the corners of your mat. 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. Try to tilt your hips forward and back a bit to get a feel for your natural posture. 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.

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 – Exhale and spread your arms wide at shoulder height to come into the traditional version of Utthita Tadasana. Spread your fingers wide, and your palms can face down to the floor or straight ahead.

Hold this pose for as long as comfortable, usually 3-5 breaths.

To come into the variation below, keep your shoulders down and back, and raise your hands above your head.

Utthita Tadasana – Star Variation

PPS If you are comfortable with Utthita Tadasana, please tag us with your pictures on Instagram!

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

Utthita Tadasana will not require any props other than a yoga mat.
You can try holding a strap between hands for tight shoulders and to keep arms in line.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


Please comment to share your experience! Have you tried Utthita Tadasana / Five Pointed Star Pose before? Were you able to catch a shooting star for the Draconids Meteor shower? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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World Heart Day – Uttana Shishosana – Extended Puppy / Melting Heart Pose

Good morning Yogis! Today is World Heart Day! This holiday was created by the World Heart Foundation 20 years ago to help combat and raise awareness for cardiovascular disease. Please take the time today to consider your heart health, and consider any positive steps you may want to take to improve your heart health such as limiting salt intake, quitting smoking, or scheduling a medical check-up. If you are 40 or over, consider scheduling a lipid panel if you have never had your cholesterol checked. So, for World Heart Day today, we will talk about another new Asana commonly referred to as Melting Heart Pose: Uttana Shishosana (OO-ta-na she-SHOW-sa-nuh) which literally translates as Intense or Extended Puppy Pose.

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 Labor Day today, I recommend a Yin or Restorative class, which will use our featured Asana for today.

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 Minute).

Today’s Daily Yogi Practice is to try Uttana Shishosana or Melting Heart Pose, or perhaps try an Asana series working into this pose for World Heart Day! This is a common pose for all levels Yogis and all styles of Yoga, especially restorative classes. This pose is often considered a hybrid between two common favorites: Balasana / Child’s Pose and Adho Mukha Svanasana / Downward Facing Dog. This pose is easiest to enter from Table Top.

Uttana Shishosana – Extended Puppy / Melting Heart Pose

Uttana Shishosana - extended puppy melting heart pose with block - yoga pose girl sunny day yoga on the beach
Uttana Shishosana – Melting Heart / Extended Puppy with Block

Uttana Shishosana – Extended Puppy / Melting Heart Pose

Legs, Hips and Feet – Start in Table Top, with your knees under your hips and feet hip distance apart. Your legs will stay in place as you move into the pose. Hips should stay neutral – try to keep your hips right over your knees! I often end up relaxing back into my hips as I relax into the pose. Take note of your booty – it should be almost tucked under rather than sticking out.

Torso  – Keep your back, neck, and head in a straight line – notice any rounding in lower back, and adjust your tail bone and ribs.

Arms and Head – Start in Table Top, with your hands under your shoulders. To come into Uttana Shishosana, slowly walk your hands forward as far as possible as you bring your chest to the mat. Make sure to keep your shoulders down and back, away from your ears. Rest your forehead or chin on the mat.

Hold this pose for as long is comfortable. Walk your hands back up to Table Top to come out.

Uttana Shishosana - extended puppy melting heart pose - yoga pose girl sunny day yoga on the beach
Uttana Shishona – Melting Heart Pose

PPS If you are comfortable with Uttana Shishosa, please tag @dailyyogi with your pictures on Instagram!

Check out our Top 5 Yoga Equipment and Yoga Mats!

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 or any questions! Have you tried Uttana Shishosana / Extended Puppy Pose before? Always remember, be kind!

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Asanas – Poses – Day 4 – Family Health & Fitness Day – Family & Kids Yoga

Good morning Yogis! Today is Asana Day, and it is also Family Health and Fitness Day USA! 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 Family Heath & Fitness Day today, I recommend a dynamic Vinyasa series, or try a Family or Kids Yoga Session! Cosmic Kids Yoga has a ton of different classes enjoyable for school aged kids. Or, look for ‘mommy and me’ yoga for options for Yogis with younger children.

Cosmic Kids Yoga – check out the Disney-themed Yoga Adventures!

Yoga with Infants

Yoga with Toddlers

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 60 minute Vinyasa, and breaking a sweat for Family Health and Fitness Day!

Today’s Daily Yogi Practice is to try a Vinyasa series, or perhaps a family Yoga series if you have children! Many Kids’ Yoga classes use traditional Yoga Asanas (poses) with fun animal names and animal sounds. This is a great trick for busy parents – get some Yoga in your day, even if it is hard to find alone time in your day! Unfortunately the animal noises and trippy cartoons in Family or Kids’ Yoga may not be as relaxing and meditative as you are used to, but I personally find the physical benefits of Asana practice equally if not more beneficial than the mental benefits.

Today’s Daily Yogi practice is fitness based, but today’s Family Health and Fitness Day USA is focused on both health and fitness. So, I would like to share a couple things I have learned from some of my research on nutrition to cover the health piece. I have a few old friends who are MDs… and though there is a bit more coverage for DOs, I was shocked how little traditional education for MDs focuses on nutrition! These old friends with MDs will be slightly horrified to learn about my interest and continuing education in Ayurveda, so I will mostly hold off on going there… for today (though I still swear by my Ayurvedic Diet that explains why I am a rare American woman who does not like salads and also supports my love of cheese).

The modern scientific community has made many changes in nutrition recommendations in recent years. Remember the Food Pyramid you learned about in school, which recommended 1/3 – 1/2 of your daily calories from grains? That has changed to a Food Circle or Plate, with some very different diet recommendations! Along with this change to 50% fruits and veggies rather than 50% grains, I have seen a lot of recommendations about trying to “eat the whole rainbow” to get more essential vitamins and minerals in your diet, and this seems fairly logical to me. Here are a couple nutrition info-graphics on this, click if you want to print or save for reference!

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 🙂

Please comment to share your experience! Have you tried kids or family yoga before? Please share any favorites.. Vinyasa and Kids’ Yoga are probably the two styles I practice the least! Have you heard these nutrition recommendations before? Always remember, be kind!

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

Good morning Yogis! We are continuing 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 in the middle of a September 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.

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 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! This is a deep hip opener – make sure to 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


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! 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 – 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 in the middle of a September 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.

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 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! There are many variations of this 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
  • 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
  • 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 fromt 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!

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!

Salabhasana Variation – Superman

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Libra Season – Tolasana – Scales Pose

Good morning Yogis! Happy Fall! Today is not only the Fall Equinox, but it is also the start of Libra Season – Happy Birthday Libra Yogis! We will cover an Asana today inspired by Libra – Tolasana or Scales Pose. This is one of the few arm balances and advanced poses I can do! I had to try to channel my Libra friend with that smile, which was quite difficult in this challenging Asana.

Today’s Daily Yogi Practice is to try Tolasana or Scales Pose inspired by the start of Libra Season! The full expression of this pose is from Padmasana or Lotus Pose, but there are variations for both the Lotus Legs and full Arm Balance to make accessible for beginner Yogis. This Asana is a great workout for the arms and core!

Tolasana – Scales

Tolasana – Scales Pose

Start in either Padmasana / Lotus Pose, or cross your legs and bring one foot on top of the opposite thigh to come into Half Lotus. If neither pose is comfortable, stay in a comfortable cross-legged position.

Place your hands on the mat, palms down and middle fingers pointing straight to the sides and fingers spread. Exhale and press into the mat with your hands, as you contract and lift your legs and seat off the mat. If you cannot lift your entire seat off the floor, come into Half Lotus and lift your hips off the ground, using your other foot on the mat for stability. Hold for a few breaths if you can, and slowly lower back to the mat on an exhale.

Tag @dailyyogi.world with your Tolasana / Scales Pose Pics on Instagram!

Please comment and let us know how Scales pose was for you! Did you try full Lotus Legs? Were you able to lift your seat from the mat? Do you want to share an Asana inspiration for your sign’s pose? Always remember, be kind!

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Asanas – Poses – Day 3 – 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 a September 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, and we have not discussed it yet!

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 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 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 practice 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.

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 – Corpse

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!

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 – Balasana – Child’s Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the last of the NiyamasIshvara Pranidhana or surrender. Since we are in the middle of a September 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.

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 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.

Balasana – Child’s Pose

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. 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

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!

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!

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

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the fourth of the NiyamasSvadhya++na or self-study. Since we are in the middle of a September 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.

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).

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!

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

Trikonasana – Triangle Pose

Trikonasana – Triangle

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 (block)

Utthita Parsvakonasana – Extended Side Angle

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.

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 – Utkatasana – Powerful / Chair Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the third of the NiyamasTapas or Discipline. Since we are in the middle of a September 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”!

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 Tapas Day today, I recommend a vigorous Vinyasa 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 to have a 29 Day Streak, about to hit 30 tomorrow! 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!

Utkatasana – Chair or Powerful Pose

Utkatasana – Chair

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 – Chair (lifted heels)

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 Utkatasana or the more advanced variations before? Always remember, be kind!

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Santosha – Contentment – Day 5 – Andanda 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 a September 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!

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 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.

Ananda Balasana – Happy Baby Pose

Ananda Balasana – Happy Baby

Start laying on your back in Savasana 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 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!

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

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Saucha – Purity – Day 5 – 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 a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Seated Twist or Parivrrta 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.

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 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!

Partivrrta Sukhasana – Seated Twist Pose

Partivrrta Sukhasana – Seated Twist

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.

Jathara Parivartanasana – Reclined Twist Pose

Jathara Parivartanasana – Reclined Twist

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.

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 these twisting poses before? Always remember, be kind!

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

Good morning Yogis! We are beginning our cycle through the Yoga Sutras, and continuing with the last of the YamasAparigraha or non-attachment. Since we are in the middle of a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! 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
Click above for more of @metalynith’s impressive advanced Asanas!

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 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 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.

Utthita Hasta Padangusthasana Variation – Standing Hand to Big Toe Variation

Utthita Hasta Padangusthasana Variation

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!

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 – Anuvittasana – Standing Backbend

Good morning Yogis! We are beginning our cycle through the Yoga Sutras, and continuing with the fourth of the YamasBrahmacharya or moderation and Anuvittasana.

Bonus Daily Asana Challenge

Since we are in the middle of a September 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.

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. 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.

Anuvittasana – Standing Backbend

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

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!

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 – 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 a September 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.

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 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

Salamba Sarvangasana – Supported Shoulder Stand

Salamba Sarvangasana – Supported Shoulder Stand

Feet and Legs – Start 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. 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 Pose.

Ardha Sarvangasana – Half Shoulder Stand

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

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 – 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 a September 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!

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 Satya 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 Asanas / 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.

Parighasana – Gate Pose

Parighasana – Gate

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!

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 – 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 a September Asana Challenge, I thought it would be fun to feature a new 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!

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 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.

Table Top – Bharmanasana
Click image above for our Yoga Ab Workout!

Marjaryasana – Cat Pose

Marjaryasana – Cat

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 Asanas / 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.

Bitilasana – Cow Pose

Bitilasana – Cow

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.

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!

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

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Labor Day – Baddha Konasana – Cobbler / Butterfly / Bound Angle Pose

Baddha Konasana – Cobbler Pose

Good morning Yogis! Happy Labor Day to all my US Yogis! I was thinking of poses that relate to work for today’s Asana Day, and came up with either Cobbler or Plow. I think Plow / Halasana may be a bit much for some of the Newbie Yogis I know are with us right now, and Cobbler / Baddha Konasana is one of my favorites!

Halasana – Plow Pose

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 Labor Day today, I recommend a Yin or Restorative class, which will use our featured Asana for today, and aid relaxation away from work.

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 Minute), which includes both Halasana / Plow and Supta Baddha Konasana / Reclined Goddess or Reclined Bound Angle. I am going to modify Agnistambhasana / Fire Log Pose to Baddha Konasana / Bound Angle Pose to get an extra Cobbler in as well!

Today’s Daily Yogi Practice is to try Baddha Konasana or Cobbler Pose, or perhaps try an Asana series working into this pose for Labor Day! This is a common pose for all levels Yogis and all styles of Yoga, especially restorative classes. The upright pose and most variations are all technically Baddha Konasana or literally Bound Angle Pose. However, I think of Bound Angle or Butterfly Pose as sitting straight up, Cobbler Pose as leaning forward over the legs, and Reclined Goddess as laying back in Supta Baddha Konasana. We will talk about how to get into both variations from Baddha Konasana today!

Baddha Konasana – Bound Angle Pose

Baddha Konasana – Cobbler Pose

Feet and Legs – Your legs should be turned out and feet together. Let your knees fall to the ground, as far as is comfortable. If you have tight hips, you may want to put couch pillows under your knees for support. You may want to scoot your feet a bit forward if you bring your torso forward or back into the Reclined Goddess or Cobbler variations of this pose.

Hips – 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.

Torso and Head  – 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.

Arms – Gently grab hold around your feet. It may help to scoot your legs forward slightly before trying either variation:
To come into what I envision as the Cobbler variation of Bound Angle / Butterfly Pose, gently walk your hands forward and drape your chest over your legs on an exhale.
To come into Supta Baddha Konasana / Reclined Goddess, use your hands for support as you lean back and rest your back and head on the mat. If comfortable, you can bend your elbows over your head, clasp your hands together, and rest your head in your hands.

If your chest or shoulders are tight, try a block under each arm like below for a more restorative version of Baddha Konasana / Cobbler Pose!

Restorative Variation – Baddha Konasana / Cobbler

PPS If you are comfortable with Baddha Konasana, Halasana and/or variations of these poses, please tag us with your pictures on Instagram!

Please comment to share your experience! Have you tried Baddha Konasana / Cobbler Pose or Halasana / Plow Pose before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee – Badha Konasana
YOGA TEACHERS – see more on Tummee – Halasana

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Shisulasana – Dolphin Pose

Doing our 30 Day Challenge? Click here for today’s post!

Good morning Yogis! We are completing our detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, and today is our last twisted or sister version for Daily Yogis.

The final Asana in this series is Adho Mukha Svanasana / Downward Facing Dog. Today we will cover its sister pose, Shisulasana (SHIH-suh-LA-sa-na). This is a great Asana, and one I did not start practicing until my teacher training! Since Adho Mukha Svanasana can be rough on the upper body for new Yogis, this is a great alternative. This pose is also one of the first poses to really work on for inversions. In fact, this pose is often called Ardha Sirsasana or Ardha Pincha Mayurasana since it is half way to these advanced inversion Asanas. Today we will try Sun Salutations with Shisulasana, and perhaps try some toe taps for those Yogis who want to try to work into inversions!

PS I am currently working into more advanced arm balances and inversions.. it has taken me many years to build enough upper arm strength, and inversion and balance Asanas are the most challenging on my Asana journey. I have heard what we avoid we most need to learn, so I will include my experiences as I safely work these in to my practice!

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations. Today, we will do the full series three times on each side, coming into Shisulasana / Dolphin Pose rather than Adho Mukha Svanasana / Downward Facing Dog. I find it a bit easier to come into Dolphin from Salamba Bhujangasana / Sphinx since my forearms are already grounded. Jump to today’s variations!

Shisulasana – Dolphin Pose

Shisulasana – Dolphin Pose

Feet – Your feet should still be about hip distance apart. Coming from either Bhujangasana / Cobra or Sambhala Bhujangasana / Sphinx, your feet will flip and you will end with the balls of both feet on the mat, reaching your heels towards the mat. You can bring your feet a bit closer in to help your heels start reaching the mat. It is very difficult for heels to reach the mat when hamstrings are very tight, so be gentle with yourself in this pose, and perhaps walk your feet in or walk the dog into this pose.

Legs – Keep your legs straight and make sure you do not hyperextend your knees. Perhaps walk your legs back and forth a bit, since you may want a bit of a different angle than you are used to in Adho Mukha Svanasana / Downward Facing Dog.

Hips – On the EXHALE you lift your hips up to the ceiling/sky to come into this Asana. Try to keep you hips pointing up and back, as you lightly press your chest back towards your thighs to deepen this stretch.

Arms – The main difference between Shisulasana and Adho Mukha Svanasana is Dolphin’s bent elbows. I enter this pose from Sphinx or Table Top by clasping my hands together into one fist, and pressing my fist and my forearms into the mat as I lift my hips. Once you are comfortable in this pose, you can release your hands and press palms firmly into the mat.

Head and Neck – Keep your head and neck neutral, and either close your eyes or gaze gently down at your mat or legs.

Shisulasana – Dolphin Pose Variations

If you would like to try the inversion work, try some toe taps in Shisulasana! Make sure your forearms stay grounded, and lift one leg up, keeping your hips centered. Try some hip circles as high as your leg will go, touch toe down a couple times, and repeat on the other side on the next round of Sun Salutations. The next step working into inversions is to practice falling, but you will want to work on building balance and strength in Shisulasana for quite a while before ‘taking off’ on inversions!

Shisulasana Toe Taps

Please comment to share your experience with this exercise! Have you practiced Shisulasana before? Do you include inversions in your current practice? Always remember, be kind!

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YOGA TEACHERS – see more on Tummee

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Salamba Bhujangasana – Sphinx Pose

Doing our 30 Day Challenge? Click here for today’s post!

Good morning Yogis! Did you know today is International Yoga Day?? Let’s all make sure we get on our mats and practice today! That is my plan, as we continue our detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series.

The traditional Asana in this series is Urdhva Mukha Svanasana (ORD-hvah MOOK-ha Sva-NA-sa-nuh) / Upward Facing Dog, but I typically prefer practicing with Bhujangasana (BOO-jawng-GA-sa-nuh) / Cobra. Today we will be performing our Sun Salutations series with Salamba Bhujangasana / Sphinx Pose for the most gentle backbend. PS The literal translation from Sanskrit is Supported Cobra Pose.

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations Series. Today, we will do the full series three times on each side. We will progress from the Phalakasana / Plank portion of the series down to the mat, and breathe back up again into Salamba Bhujangasana / Sphinx Pose.

Salamba Bhujangasana / Sphinx Pose

Salamba Bhujangasana – Sphinx

Feet – Your feet should still be about hip distance apart. However, if your toes are still tucked, you should release and lay the tops of your feet down on the mat.

Legs – Keep your legs straight and laying flat on the mat if coming into Bhujangasana / Cobra. We will talk about legs for Urdhva Mukha Svanasana / Upward Facing Dog a bit later.

Hips – Keep your hips grounded and even on the mat to come into Salamba Bhujangasana / Sphinx.

Arms – Keep your hands spread and right under your shoulders as you lower from the Plank portion of the series as if you were coming to come into Bhujangasana. On the INHALE raise your chest from the mat into a gentle backbend, and walk your hands forward in front of you, placing your forearms flat on the floor and parallel to each other. This is the main difference between Cobra and Sphinx – the supporting forearms. Cobra can be lifted or raised slightly from the ground, but palms stay under shoulders, rather than in front of you.

Head and Neck – Keep your head and neck neutral, and either close your eyes or gaze gently ahead. If you are comfortable with back bends and want an extra stretch along your front, you may gently lift your chin a bit at the peak of the pose.

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Please comment to share your experience with this exercise! Have you tried this “Supported” Bhujangasana / Sphinx pose before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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Virgo Season – Goddess Pose

Doing our 30 Day Challenge? Click here for today’s post!

Utkata Konasana – Goddess Pose

Good morning 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’s as hot where you are as it is in Colorado today, you may want to try some Sitali again today!

Today is the start of Virgo Season – Happy Birthday Virgo Yogis! We will cover two Asanas today inspired by Virgo – Utkata Konasana / Goddess Pose and Supta Baddha Konasana – Reclined Goddess Pose.

Today’s Daily Yogi Practice is to try the Goddess Asanas inspired by the start of Virgo Season!

Utkata Konasana – Goddess Pose

This Goddess Pose is a standing pose. The literal translation from Sanskrit is Fierce Angle Pose, so try to embody a fierce warrior Goddess for this pose! Only come down as far as you are comfortable! Hold for 30-60 seconds.

Feet – Feet should be about 3 – 4 1/2 feet apart, flat on the mat. Turn your toes out to point 45 degrees out to each side.

Legs and Hips – Bend your knees to come into this pose. The full expression is with thighs parallel to the ground, but only come down as far as is comfortable. It is more important to keep your knees over your ankles than to have a deep bend in the leg! Try to keep your hips neutral, but try to keep your booty tucked under rather than sticking out.

Torso – Keep a straight back. 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. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open.

Arms – Cactus your arms – hold arms up with elbows at 90 degree angles, fingers spread, and palms facing forward.

Head and Neck – Keep your head in line with the rest of your torso, looking straight ahead. Note 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.

Supta Baddha Konasana – reclined goddess pose

This Asana is called both Reclined Goddess Pose and Reclined Bound Angle Pose, the literal Sanskrit translation. This comfortable passive stretch is a common pose for Restorative Yoga! You can place a couch pillow under the knees, head, or upper body for support. You can place a cushion or block just below your shoulder blades for a more advanced chest-opening. I try to work this pose in near the end of nearly all my longer Asana practices.

Supta Baddha Konasana – Reclined Goddess

Feet and Legs – Your legs should be turned out and feet together. Let your knees fall to the ground, as far as is comfortable.

Hips – Hips should face up to the sky. Take note of your booty – it should be almost tucked under rather than sticking out.

Torso and Head  – Let your back rest or even sink into the ground comfortably in this Asana. Look straight up, and rest your head comfortably on your mat, or perhaps on a pillow.

Arms – Raise your arms above your head on the mat as is comfortable. Keep your shoulders down. Either grab each elbow, or perhaps cactus your arms out to the 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


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 and let us know how Goddess pose was for you! Did you try both Asanas? Do you want to share an Asana inspiration for your sign’s pose? Always remember, be kind!

Tag @dailyyogi.world with your Goddess Pose Pics on Instagram!

YOGA TEACHERS – see more on Tummee – Utkata Konasana
YOGA TEACHERS – see more on Tummee – Supta Baddha Konasana

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Dandasana – Staff Pose

Doing our 30 Day Challenge? Click here for today’s post!

Good morning Yogis! As our 30 Day Challenge group is continuing a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we are covering similar, sister, or switched around versions of each pose!

Our Challenge Group is covering Chaturanga Dandasana – Four-Limbed Staff or Yoga Push-Up. Today we will cover Dandasana, or Staff Pose. This is probably the only altered pose this week that is easier than what our Challengers are covering!

Basically, this pose is sitting on the ground with your feet straight in front of you. However, as with many of the “basic” poses, there is a lot of alignment to consider for the proper expression of this pose!

Today’s Daily Yogi Practice is to try a modified and more challenging version of our Glutes Yoga Workout. Today, we will start in Dandasana / Staff, lift into Purvottanasana / Reverse Plank, and HOLD. I like to work up my hold times… I start with 10 reps of holding in Purvottanasana for 3 breaths, 10 reps of 5 breath holds, and then 5 reps of 10 breath holds. If you’re up for a challenge, perhaps try 10 reps of the 10 breath holds. Either way, you’ll certainly feel the burn by the end!

Dandasana – Staff Pose

Dandasana – Staff Pose

Feet – You should keep heels on the mat, and feet flexed straight up, with toes pointing to the sky. I have to admit, this was a bit weird for me coming from a dance background! This is yet another yoga pose where your toes should be straight ahead and flexed, NOT turned out and pointed.

Legs – This pose can be very tricky for Yogis with tight hamstrings! It is more important to have a straight back here than straight legs. Try your best to keep legs on the ground. Activating the quads can help release tight hamstrings. If you feel your back rounding, allow your knees to bend slightly, and/or put a couch pillow under your seat!

Hips and Torso – Your sit bones should stay grounded to the mat. To help hamstrings release and keep a straight back, err on the side of sticking your booty out a bit rather than tucking it under. Your torso should stay aligned over your hips – check your hips, ribs, and shoulders are stacked right over your hips. Perhaps try a few cat/cow motions with your torso, and settle in a neutral middle spot.

Arms – Keep you shoulders pulled down you back to help open your chest and keep a straight back. If you are comfortable, you can rest your hands on your thighs. I like to press my hands into the mat, fingers pointing straight to the side, to help both straighten and stretch out my back a bit.

Head and Neck – Keep your head in line with the rest of your body, looking straight ahead. Note 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.

This pose is tricky for Yogis with tight hamstrings. Try a couch pillow under your seat and/or use a strap to help posture and work chest towards thighs.

Check out our Top 5 Yoga Equipment and Yoga Mats!

I recommend getting a strap, and perhaps a couch pillow or blanket for Dandasana!

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


Please comment to share your experience with this exercise! How many reps were you able to do of the 10 second holds? Do you prefer this lift and hold, or the standard lifts we did yesterday? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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