Category: 3-Asanas

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

01/22/202301/09/2023 by Tarryn Tyler - Daily Yogiposted in 3-Asanas, Sun Salutations

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

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

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

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

Today’s Positive Practice suggestion

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

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

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

01/21/202301/09/2023 by Tarryn Tyler - Daily Yogiposted in 3-Asanas, Sun Salutations, Yoga Workouts

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

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

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

Today’s Positive Practice suggestion

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

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

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

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

01/20/202301/12/2023 by Tarryn Tyler - Daily Yogiposted in 3-Asanas, 4 Pranayama, Holiday, Yoga Workouts

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

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

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purple and white aquarius zodiac astrology symbol

Today’s Positive Practice suggestion

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

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

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

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

Navasana – Boat Pose

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

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

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

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

Check out our Top 5 Yoga Equipment and Yoga Mats!

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

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Please comment and let us know how Boat 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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January 2023 30 Day Challenge: Day 18 – Sun Salutations: Phalakasana & Purvottanasana

01/19/202301/09/2023 by Tarryn Tyler - Daily Yogiposted in 3-Asanas, Sun Salutations

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

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Phalakasana - plank pose -yoga pose yoga girl wearing pink sprinkle print set doing yoga inside in pink and purple yoga studio with artsy effect — Phalakasana – Plank Pose Variation

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

Today’s Positive Practice suggestion

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

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

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

01/18/202301/09/2023 by Tarryn Tyler - Daily Yogiposted in 3-Asanas, Sun Salutations

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

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

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Today’s Positive Practice suggestion

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

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

Find your Flow

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

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

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January 2023 30 Day Challenge: Day 16 – Sun Salutations: Uttanasana & Parivrtta Uttanasana

01/17/202301/09/2023 by Tarryn Tyler - Daily Yogiposted in 3-Asanas, Sun Salutations

Happy January 17, 2023 – Asanas (Poses): Sun Salutations – Uttanasana & Parivrtta Uttanasana
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Happy January 17, 2023 – Asanas (Poses): Sun Salutations – Uttanasana & Parivrtta Uttanasana

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!

30 Day Challengers

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

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 Positive Practice suggestion

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!

Sun Salutations Asana – Uttanasana / Standing Forward Bend
Twisted/Sister Asana – Parivrtta Uttanasana / Standing Forward Bend Twist

Sun Salutations Flow Video

Check out our new video for some variations of Uttanasana including an extra chest-opener!

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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!

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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January 2023 30 Day Challenge: Day 15 – Sun Salutations: Talasana & Vrksasana

01/16/202301/09/2023 by Tarryn Tyler - Daily Yogiposted in 3-Asanas, Balancing Asanas, Sun Salutations

Happy January 16, 2023 – Asanas (Poses): Sun Salutations – Talasana & Vrksasana
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Happy January 16, 2023 – Asanas (Poses): Sun Salutations – Talasana & Vrksasana

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Talasana - palm tree pose variation - yoga pose yoga girl wearing purple doing yoga inside in purple yoga studio with artsy effect — 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 Positive Practice suggestion

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.

Sun Salutations Flow Video

Sun Salutations Asana – Talasana / Palm Tree Pose
Twisted/Sister Asana – Vrksasana / Tree 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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January 2023 30 Day Challenge: Day 14 – Sun Salutations: Tadasana & Centering

01/15/202301/09/2023 by Tarryn Tyler - Daily Yogiposted in 3-Asanas, Grounding Asanas, Sun Salutations

Happy January 15, 2023 – Asanas (Poses): Sun Salutations – Tadasana & Centering
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Happy January 15, 2023 – Asanas (Poses): Sun Salutations – Tadasana & Centering

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!

30 Day Challengers

Tadasana - mountain pose with prayer hands - yoga pose yoga girl wearing purple doing yoga inside in purple yoga studio — Tadasana – Mountain Pose

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

Today’s Positive Practice suggestion

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. Centering Asanas are great poses for meditation.

Sun Salutations Asana – Tadasana / Mountain Pose
Twisted/Sister Asana – Sukhasana, Siddhasana, Padmasana & Virasana

Sun Salutations Flow Video

Check out this little video for a few options for arms through Tadasana. I prefer to “swan dive” forward as in the first and second option. I find bringing hands up together above head and bringing prayer hands straight down to be most popular in the Yoga Studios I visit. You can also try bringing arms up straight in front of you… Try a few options, and pick your favorite!

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

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

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January 2023 30 Day Challenge: Day 12 – Pranayama (Breathing): Flowing Breath with Asanas

01/13/202301/09/2023 by Tarryn Tyler - Daily Yogiposted in 3-Asanas, 4 Pranayama, Intro Info

Happy January 13, 2023 – Pranayama (Breathing): Diaphragmatic Breath
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Diaphragmatic Breath
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Happy January 13, 2023 – Pranayama (Breathing): Diaphragmatic Breath

Happy Friday Yogis! Before we get into our detailed review of the Sun Salutations Asana Series discussed yesterday, we will take two days to cover the remaining 8 Limbs of Yoga. We are going to review Diaphragmatic Breathing today, along with our challengers, with an introduction to basic flowing for Asana and Pranayama.

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looking up through purple flowers and green leaves at sky with cool perspective - pranayama breath breathing Quote: Our breathing is designed to help us release any tensions that have become so much a part of us that we no longer sense their presence. - Carla Melucci Ardito — Our breathing is designed to help us release any tensions that have become so much a part of us that we no longer sense their presence. – Carla Melucci Ardito

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is Diaphragmatic Breath, a Pranayama Practice with “flowing” between our first two Sun Salutations Series Asanas. This is an intro to linking breath and movement, if you are familiar with this already perhaps try a more advanced Asana class today and focus on your breath. Today we are going to start standing in Tadasana to prep for our Sun Salutations Asana Series rather than in a comfortable seat as we have done in the past. This is also a great calming technique for anxiety.

Diaphragmatic Breath

Start standing in Tadasana. Begin by evaluating your current breath pattern. Place one hand on your chest, and the other on your belly. Breathe in and out, and notice when the hands resting on your belly and chest move to indicate expansion. You SHOULD use your diaphragm and breathe into your belly, so your belly expands on the inhale and contracts on the exhale. Most of us breathe shallowly into our chest only, and our belly hand never moves!
Breathe in and make sure your belly expands, pushing your hand out as your entire torso fills with air
Breathe out, contracting the belly, making sure you empty the lungs completely
Now, on an inhale, raise your arms above your head to come into Talasana (Palm Tree Pose) or a gentle Anuvittasana (Standing Backbend) as you breathe into your belly
Exhale and lower your hands back to your sides to come back into Tadasana
Continue breathing in to a full count of 6, and out to a full count of 6, using your diaphragm to fill your lungs with air, and contract the belly to empty lungs completely. Raise your arms as your breathe in, and lower them as you breathe out, to start getting a basic flow coordinating your movement and breath. Focus on keeping your chest hand fairly still, and using your diaphragm to breathe into your belly.

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Please comment and let me know what you thought of this Pranayama exercise! Always remember, be kind!

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January 2023 30 Day Challenge: Day 11 – Asanas (Poses): Sun Salutations

01/12/202301/09/2023 by Tarryn Tyler - Daily Yogiposted in 3-Asanas, Sun Salutations

Happy January 12, 2023 – Asanas (Poses): Sun Salutations
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Happy January 12, 2023 – Asanas (Poses): Sun Salutations

Happy Thursday Yogis! We will soon break down each of the Asanas in the Surya Namaskar, or Sun Salutations Series.

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surya namaskar sun salutations series demonstration beige yogi around yellow sun — Sun Salutations – Surya Namaskar

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations Series. Remember to 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. I am keeping a KISS week and not adding anything to this round of reviewing each of the Asanas in the Surya Namaskar series, but I am planning to review transitions between poses during our next Intro Challenge in May – stay tuned!

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 and modifications in the Sun Salutations Series.. stay tuned!

Want more on Sun Salutations? Check out our Sun Salutations Guide!

Tadasana - mountain pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains — Tadasana – Mountain Pose

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December 2022 Holidays – Asanas (Poses) – Asana Styles – Hatha Series

12/29/202212/27/2022 by Tarryn Tyler - Daily Yogiposted in 3-Asanas, Asana Styles, Intro Info

Happy December 29, 2022 – Asanas (Poses)
Branches Vs Limbs of Yoga
Hatha Yoga
Today’s Positive Practice suggestion
Recommended Hatha Yoga Videos
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purple yogi girl uttkatasana chair pose yoga — Utkatasana – Chair or Powerful Pose

Happy December 29, 2022 – Asanas (Poses)

We just wrapped up practice of the Niyamas after our extended Yamas Holiday practices, and we are now on to Asanas, the 3rd Limb of Yoga. Today we will cover Hatha Yoga and try a Hatha Yoga Series. I have been trying to keep Asanas as a daily practice lately, and I practice Hatha style most frequently as part of my morning routine.

Branches Vs Limbs of Yoga

We have talked about the 8 Limbs of Yoga, a number of practices that build upon each other. We will now be focusing on the Third Limb – Asanas or Poses, covering quite a few Asana styles. There are also 6 Branches of Yoga, which come to us from the Bhagavad Gita. I consider different Branches of Yoga to be different Paths of Yoga. In my understanding, different Branches of Yoga give different weights and priorities to particular practices from the 8 Limbs of Yoga. For example, I believe Ghandi’s Karma Yoga emphasizes the practice of certain Yamas – particularly Ahimsa, Satya, and Aparigraha. My particular approach with Daily Yogi focusing on practicing all 8 Limbs of Yoga is quite similar to the Raja (also called Ashtanga) Branch of Yoga. However Raja Yoga places much more emphasis and focus on the Upper Limbs and Meditation, and we are taking a more practical approach with more focus on the Lower Limbs for our daily practices. Remember, I discuss that my personal practice usually includes daily Asanas and Meditation, so please consider adding daily personal practice focuses or intentions each month with me if you would like a more traditional Raja Yoga approach!

Hatha Yoga

We will start with Hatha Yoga, which is both an Asana style and a Branch of Yoga. The Hatha Branch of Yoga actually covers all styles of Asana (from fast-paced Vinyasa to calming Restorative), since Hatha Yoga is the Branch that focuses on Asanas or poses and movement.

Hatha can be translated to English as either “Sun and Moon” (implying balance) or “Forceful”. Even though all Asana Styles and Asana Practices are technically Hatha Yoga, you can typically expect a Hatha class at a Yoga studio to be a more slow paced class than a Vinyasa class, and to have more detailed instructions. Often Hatha classes at studios are the beginner / intro Yoga classes.

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is a beginner Hatha Asana series. I am a huge fan of Rodney Yee. I practice at home with videos or apps far more than I do at Yoga Studios. The first Asana Yoga practice I ever tried was in college, with my roommate and a Rodney Yee DVD. So, I feel it is appropriate to start with a couple video options from Rodney Yee‘s Hatha and Beginner series.

December 2022 Holidays – Brahmacharya (Moderation): Day 3 – Capricorn Season: Mermaid Pose

12/22/202212/22/2022 by Tarryn Tyler - Daily Yogiposted in 1-Yamas, 3-Asanas, Holiday, Y4-Brahmacharya

Happy December 22, 2022 – Brahmacharya (Moderation)
Holiday Yamas Practice Schedule
Holiday Season – Capricorn Season Yoga
Today’s Positive Practice suggestion
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Happy December 22, 2022 – Brahmacharya (Moderation)

Good Morning Yogis! We are in the middle of our special Holiday Yamas Practices! December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!

Eka Pada Rajakapotasana - mermaid pose - yoga pose girl wearing black yoga pants and tank top artsy background sparkly pale pink and yellow lights — Eka Pada Rajakapotasana – Mermaid Pose

Holiday Yamas Practice Schedule

We are on our fifteenth day of Holiday Yamas Practices! After counting down the first 5 Yamas with 5 days of Ahimsa (non-harming), 4 days of Satya (truthfulness), and 3 days of Asteya (non-stealing), we are now having a full week of Brahmacharya for the week of Christmas in the United States.. a time that I will enjoy the focus on moderation!

Holiday Season – Capricorn Season Yoga

Today is the third day of a full week of Brahmacharya (moderation) practices. Today we will also celebrate the start of Capricorn Season which technically started yesterday! I was surprised to learn that although Capricorn is an earth sign, this sign is represented by a Sea Goat! This Sea Goat is basically half-fish and half-goat, so I selected the half-fish Mermaid Pose for today! This is an advanced pose, that I am not able to hold safely yet.. please do not try this advanced pose until you are ready! For our second focused moderation practice, we will examine practicing moderation with Asana practice.

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to examine Brahmacharya / moderation and the middle path with our Asana practice. This is somewhat similar to the practice of Santosha or contentment with our Asanas. There are many advanced poses I cannot yet express fully, and the Asana I selected to represent the start of Capricorn Season is Eka Pada Rajakapotasana (EH-huk PAH-duh RAH-juh-kah-po-TA-sa-nuh) or Mermaid Pose is one of those poses! This pose requires a lot of openness in both the chest and hips, and have just started being comfortable with step two of this pose, to bend my back leg from regular One-legged Kapotasana or Pigeon Pose, and cannot yet hook my arm! When practicing Asanas and working into advanced poses, keeping Brahmacharya and Santosha in mind is important to avoid injury, and to only move as far into a pose as is comfortable, and be gentle with your body. You will notice this Yogi is a model, not me, since I am not yet able to perform this pose. Like our Scorpio advanced pose, we will only include instructions for advanced teachers and Yogis on Tummee below.

If you want to practice a beginner pose where Brahmacharya is necessary to gently work progress and avoid injury – try gentle standing backbends!

Eka Pada Rajakapotasana - mermaid pose - yoga pose girl wearing black yoga pants and tank top artsy background underwater in ocean with fish and light streaking through the water — Eka Pada Rajakapotasana – Mermaid Pose

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You will likely need both a block and a strap for support as you work your way into this pose!