September 2022: Asanas (Poses) – YogaFit Day & Family Health & Fitness Day: Family & Kids Yoga

Good morning Yogis! Today is Asana Day!. Today is National YogaFit Day and this weekend (yesterday) 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.

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 YogaFit or 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. You will also get a laugh.. it is hard not to smile at silly stories, animal noises, and the other fun things in kids yoga.

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!

healthy nutrition redefined food pyramid vs healthy eating plate, nutrition recommendations infographic
Healthy Nutrition Redefined
rainbow of health fruit and vegetables infographic: white benefits immune support, orange benefits cancer prevention, green benefits detoxification, red benefits heart health, yellow benefits beauty, purple benefits longevity
Rainbow of Health

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 🙂

Recommended Videos

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

Yoga with Infants

Yoga with Toddlers

Check out a sped-up version of a Cosmic Kids video (I did Minecraft Adventure), to get a quick idea of what this style is like! You will notice beginner poses held for a longer period of time, silly names for poses, and fun motion for kids.

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Vrksasana - tree pose beginner variation - yoga pose yoga girl wearing pink and green sparkle set doing yoga inside in cool pink and green yoga studio
Vrksasana – Tree Pose

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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!

September 2022: Niyamas (Personal Observances) – 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.

Bonus Daily Asana Challenge

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

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

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

Agnistambhasana – Fire Log Pose

  • Start in a cross legged position. Your 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!

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September 2022: Yamas (Interpersonal Ethics) – 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.

Bonus Daily Asana Challenge

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

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

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

Ardha Salabhasana – Half Locust Pose

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

Salabhasana – Locust Pose

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

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

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

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

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September 2022: 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 (toe-LAH-sa-nuh) 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.

purple and white libra zodiac astrology symbol

Today’s Daily Yogi Practice is to try Tolasana or Scales Pose inspired by the start of Libra Season! The full expression of the bottom half 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 Pose

Tolasana - scales pose - yoga pose girl sunny day yoga on the beach
Tolasana – Scales Pose

Start in either Padmasana or 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 your core 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. Make sure to flip your feet and practice on both sides!

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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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September 2022: Asanas (Poses) – 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, so it is worth revisiting often!

Bonus Daily Asana Challenge

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

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

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

Yoga Studio App

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

Shavasana – Corpse Pose

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

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

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

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

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

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

September 2022: Ishvara Pranidhana (Surrender) – Padangusthasana (Toe Stand Pose)

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

Since we are in the middle of a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Padangusthasana (Puh-DAHN-gus-THA-sa-nuh) or Toe Stand Pose is my choice to represent Ishvara Pranidhana. I feel this pose, folding over from a standing position, represents the surrender. This is an advanced Asana requiring balance and poise, folding into the pose from a one-legged stand,

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for September! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Ishvara Pranidhana Day today, I recommend a Bikram series, which includes this challenging Asana.

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 Toe Stand Pose for Ishvara Pranidhana Day!

Padangusthasana – Toe Stand Pose

Padangusthasana - Toe Stand - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Padangusthasana – Toe Stand

Start standing in Tadasana (Mountain Pose). We will perform coming onto the RIGHT toe. Bend your left leg, and bring your left foot onto the top of your right thigh.

Padangusthasana - Toe Stand - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Padangusthasana – Toe Stand Prep

Lean forward at the waist, keeping your left foot on your right thigh. Place one or two hands on the ground for stability.

Padangusthasana - Toe Stand - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Padangusthasana – Toe Stand Prep

Bend your right knee and lower down into a toe stand, keeping your hands grounded for stability.

Padangusthasana - Toe Stand - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Padangusthasana – Toe Stand Prep

Once you are grounded and stable, slowly bring your hands in front of your chest in prayer position or another Mudra of your choice.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold pose for at least 3-5 full breaths. I recommend performing on both sides, and monitoring differences and progression with your balance on each side!

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

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

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September 2022: Svadhyaya (Self-Study) – Ardha Hanumanasana & Utthan Pristhasana (Half Monkey & Lizard Pose)

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the fourth of the NiyamasSvadhyaya or Self-Study and discussing Ardha Hanumanasana and Utthan Pristhasana.

Since we are in the middle of a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Ardha Hanumanasana (ARD-huh HAH-nuh-mah-NA-sa-nuh) or Half Monkey Pose and Utthan Pristhasana (OOT-han Pris-THAH-sa-nuh) or Lizard Pose are my choices to represent Svadhyaya. I feel like I am literally looking at myself in these poses, a perfect embodiment of self-reflection. Also, flowing between these poses has been both a strategy and a way to monitor my progression working forward splits!

Bonus Daily Asana Challenge

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

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

Today’s Daily Yogi Practice is to try Half Monkey and Lizard Pose for Svadhyaya Day! I enjoy flowing between these two Asanas to work my flexibility for Hanumanasana or Full Splits! I recommend working both of these Asanas on one side, and then switching and repeating on the other side.

Instructions are for each pose with the LEFT side. Make sure to repeat this sequence on both sides!

Ardha Hanumanasana – Half Monkey Pose

Ardha Hanumanasana - Half Monkey Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Ardha Hanumanasana – Half Monkey Pose

Start in a comfortable kneeling position. Come up onto your knees, and bring your left foot forward placing your heel on the mat, keeping your hips above your right knee. Hinge forward slightly at the waist, and place your hands on each side of your straight left leg to support your upper body. If comfortable, bring your forehead down towards your left shin, making sure to keep your hips stacked over your right knee. Breathe deeply and hold this pose for 30-60 seconds. To come out, lift your upper body and either bring your left leg back to kneeling, or plant your left foot to come forward into Lizard Pose.

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Utthan Pristhasana – Lizard Pose

 Utthan Pristhasana - Lizard Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Utthan Pristhasana – Lizard Pose

This Asana has many variations to fit your body and flexibility. I prefer to enter this pose by flowing forward from Half Monkey, or shifting my front leg and lowering down from a Low Lunge.

Step and plant your left foot, keeping your knee directly above the ankle. Move your left foot out a few inches to the left, and hug your knee towards your shoulder. Plant your palms on the ground in front of you to support your upper body while you set your lower body. Keep your right leg straight back – you can rest your knee on the ground for a more passive hip-opening, or come up onto your right toes and straighten your leg for a more intense stretch. You can stay on your hands, or lower down onto your elbows for a deeper stretch. To come out, come back up onto your hands, and either press back into Half Monkey, or step your left foot back to come into Downward Dog.

Utthan Pristhasana - Lizard Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Utthan Pristhasana – Lizard Pose (Beginner)

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Instructions are for each pose with the LEFT side. Make sure to repeat this sequence on both sides!

Journal DaY

Our first Svadhyaya Day, we started journals to have a source for self-study. I am using Svadhyaya Days to keep up with this practice.. perhaps make another journal entry with me today! If you are not sure what to write about, you can use my prompt for today – I have always associated September (after Labor Day) with the start of the academic school year since I grew up outside of Boston. So, what is something you have always wanted to learn – a hobby, an academic topic, a language, a sport… whatever it is, write about what you want to learn and why, and consider this for your Tapas daily habit!


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

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

Please comment to share your experience! Have you tried Half Monkey, Lizard, or another set of Asanas to work Splits before? Always remember, be kind!

September 2022: Tapas (Discipline) – Bakasana – Crow Pose

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

Since we are in the middle of a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Bakasana (Bah-KAH-sa-nuh) or Crow pose is my choice to represent Tapas. This is a challenging pose, and a great workout when held for an extended time. This is also one of the first arm balances I have been working on. Thank you to our featured Yogi Nick for both his demonstration of Crow Pose and his tips for beginners!

Bonus Daily Asana Challenge

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

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

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

As mentioned we are in a daily Asana Challenge, which I have kept up with by wearing workout clothes to bed and practicing first thing in the morning. I also have a daily habit of practicing French or Spanish with Duolingo… I am pretty pleased with myself to be on my way to two years of practice!

Today’s Daily Yogi Practice is to try Crow Pose for Tapas Day! This pose is challenging, but is one of the first Arm Balances many Yogis (including myself) want to add to their practice.

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

Bakasana – Crow Pose

Bakasana - Crow Pose - yoga pose yoga guy wearing gray and black black doing yoga outside in a grassy yard
Bakasana – Crow Pose

Start sitting on your heels in a kneeling position. Move into a wide squat in Malasana with feet slightly wider than your shoulders.

Bring your torso forward between your knees and place your palms on the mat a bit wider than shoulder width with fingers spread wide. You can keep your arms straight for the traditional version of this pose, or bend your elbows to make a shelf if easier. Bring your knees close to your arms and lift your hips, coming onto your toes.

Slowly lean forward as you engage your core, allowing your feet to lift from the floor. Pause here if you are comfortable. Or, to come into the full expression of the pose, try to bring your knees to your armpits as you draw your heels up towards your seat and round your spine.

PS if you are worried about face-planting, put a block under your forehead!

Hold this pose for 30-60 seconds. To come out, slowly lower your feet to the mat, and press back into Child’s Pose.

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

NEXT INTRO CHALLENGE January 2023

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Please comment to share your experience! Have you tried Bakasana or the more advanced variation like Flying Crane before? Always remember, be kind!

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September 2022: Santosha (Contentment) – Eka Pada Raja Kapotasana (One Legged King Pigeon)

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! Eka Pada Raja Kapotasana (EH-kah PAH-duh RAH-juh kah-po-TAH-sa-nuh) or One Legged King Pigeon pose is my choice to represent Santosha. This pose, especially with a forward fold, always brings me to a mindful place in my Asana practice, and whenever I practice, I just want to hang out in this pose!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for September! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For 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, which includes both variations of this pose.

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

Eka Pada Raja Kapotasana – One Legged King Pigeon Pose

Eka Pada Raja Kapotasana - One Legged King Pigeon Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Eka Pada Raja Kapotasana – One Legged King Pigeon Pose

Start in Table Top. We will begin with the LEFT leg forward. Bring your left knee forward, and place it next to the inside of your left hand. Extend your left leg straight back as you lower your hips, making sure you keep the top of your foot on the mat and hips pointing forward. Press your hands into the mat and roll your shoulders back, puffing out your chest to come into the standard version of this pose.

After a breath or two, you may want to slowly walk your hands forward to rest your upper body over your front leg in a forward fold. You can keep your front leg parallel to the front of your mat to deepen the stretch. Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 30-60 seconds. To come out, lift yourself back onto your hands if you are in a forward fold, flex up onto your back toes, and come back up into either Downward Dog or Tabletop. Make sure to repeat on the other side.

Eka Pada Raja Kapotasana - One Legged King Pigeon Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Eka Pada Raja Kapotasana – One Legged King Pigeon with Forward Fold

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

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

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September 2022: Saucha (Purity) – Ardha Bhekasana (Frog Pose)

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! Ardha Bhekasana (ARD-ha bhe-KA-sah-nuh) is my choice to represent Saucha, since this pose always reminds me of wringing out a rag!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for September! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Saucha Day today, I recommend a gentle Yin or Restorative class which will likely feature 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 Half Frog Asanas for Saucha Day! You will notice that this is a floor version but very similar backbend to Natajarasana or King Dancer Pose from yesterday! ALWAYS practice this Asana on both sides!

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

Ardha Bhekasana – Half Frog Pose

Ardha Bhekasana - Half Frog Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Ardha Bhekasana – Half Frog Pose

Start laying face-down on your mat in Reverse Corpse Pose. We will perform on the right side first. Prop yourself up with your left forearm, keeping your elbow under your shoulder. Exhale to bend your right leg towards your bottom, and inhale as you reach back with your right hand to grab the top or outside of your right foot. Keep your elbow pointing straight up and back, and avoid letting your shoulders collapse. Lengthen your spine on inhales, and press your foot and leg further towards the floor on exhales. Hold for 30 seconds and release back to Reverse Corpse.

Make sure to repeat on both sides! If you are comfortable with this Asana, perhaps try the advanced full version of the pose!

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I would recommend couch pillows, or perhaps a folded-up blanket for support under the torso and ribs.

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

September 2022: Aparigraha (Non-Attachment) – Natarajasana (King Dancer Pose)

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

King Dancer or Natarajasana (NAH-tah-ra-JAH-sa-nuh) is my choice to represent Aparigraha, since this is a very challenging balance and back bend. You will also likely fall over a few times, so enjoy a few laughs working on this Asana! In fact, I often work just the beginner version of this pose, and do not often come into the full version. this is a popular advanced Asana for Instagram, and I enjoy watching other Yogis journey with this pose! PS Check out the mythology behind this pose!

Natarajasana - King Dancer Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Natarajasana – King Dancer Pose

Bonus Daily Asana Challenge

We are in the middle of a daily Asanas 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! 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 King Dancer Pose for Aparigraha Day! This is a challenging pose for all levels Yogis. Make sure to incorporate Aparigraha, and just practice without expectations, and see how you can progress with this journey pose. Remember – practice not perfection! We will talk about the variations of this pose as you progress today! Start in Tadasana – Mountain Pose.

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

Natarajasana – King Dancer Pose

Natarajasana - Beginner King Dancer Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Natarajasana – King Dancer Pose (Beginner)

Feet and Legs â€“ 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. When you are ready, slowly bend your right leg back. Grab the INSIDE of your right foot with your right hand, to begin opening your chest.

Hips â€“ Make sure your hips stay pointing forward, not opening to the side.

Torso â€“ 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 torso in line with the rest of your body, do not jut your ribs forward.

Head and Neck â€“ 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 â€“ Grab the INSIDE of your right foot with your right hand, to begin opening your chest. Raise your left arm straight up, to come into the beginner pose above.

To move into the pose, exhale and lean forward slightly, raising your right leg and lowering your left arm to stay balanced. You may come as far forward as you are comfortable, but try to only lean as far forward with your arm as needed to offset lifting your leg. Eventually, you may grab your foot with both hands behind your head, but this expression of the pose requires master balance and flexibility.

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

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

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

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September 2022: Brahmacharya (Moderation) – Ustrasana (Camel Pose)

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

Bonus Daily Asana Challenge

Since we are in the middle of an Asana-focused set of practices for September, we featuring a new Asana that represents each of the Yoga Sutras! Ustrasana and Ardha Ustrasana (ARD-huh oos-TRAH-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. I actually prefer Ardha Ustrasana, or the half version, with a Mudra!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for September! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. So, for Brahmacharya Day today, I recommend a Hot Yoga 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 Ustrasana!

Today’s Daily Yogi Practice is to try Half Camel and/or Camel Pose for Brahmacharya Day! This is a common peak pose that you should only practice after warming up, in the middle to end of your session. This is an intermediate pose that should always be followed with a counter-pose such as Sasangasana (Rabbit Pose) or Balasana (Child’s Pose).

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

Ustrasana – Camel Pose

Ustrasana - Camel Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Ustrasana – Camel Pose

Start sitting on your feet in a comfortable kneeling position. On an inhale, come up onto your knees, keeping your legs about hip-distance apart and your feet pointing straight. Place your palms on your hips, with your fingers pointing forward and elbows pointing back. Exhale, press your hips forward while you roll your shoulders back and lift your chest, to come into a slight backend with your hands supporting your lower back. As you deepen the backend, you can reach one hand back at a time to hold your heels.

Beginner Yogis may want to come into Ardha Ustrasana – Half Camel Pose as pictured below. Reach only one hand back, and reach the other hand straight up. I like to touch my first finger to my thumb in a Mudra. If you are having problems reaching your heel, you can also come up onto your toes to decrease the distance you must reach!

Finally, to come out of this pose, inhale and put your hands back on your lower back, come back up onto your knees, and then sit back on your heels. Remember to always follow this pose with Sasangasana (Rabbit Pose) or Balasana (Child’s Pose)

Ardha Ustrasana - Half Camel Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Ardha Ustrasana – Half Camel Pose

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

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Please comment to share your experience! Have you tried both versions of Camel Pose before? Do you prefer a different Mudra with this pose? Always remember, be kind!

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September 2022: Asteya (Non-Stealing) – Sasangasana (Rabbit Pose)

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! Sasangasana (SAH–sahn-GAH-sa-nuh) or Rabbit Pose is my choice to represent Asteya since this is a moderate inversion pose where you must find the right balance for yourself, and one way to practice Asteya is examining and maintaining balance in our relationships, making sure to support those who support us.

Bonus Daily Asana Challenge

We are in the middle of a daily Asana-focused set of practices 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).

Today’s Daily Yogi Practice is to try Sasangasana / Rabbit Pose for Asteya Day! This is a beginner pose that is great for neck and shoulder tension, but you must be cautious to only go as far into this pose as you are comfortable.

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

Sasangasana – Rabbit Pose

Sasangasana - Rabbit Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Sasangasana – Rabbit Pose

Start in a comfortable kneeling position. Lean slightly forward, roll your back as much as possible, and place your head down on the mat in front of your knees. Grab the back of your feet with your hands, on an inhale, lift your hips and lean forward rolling onto the top of your head. Hold for 30-60 seconds, and release back to a kneeling position.

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

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Please comment to share your experience! Have you tried either version of Sasangasana / Rabbit Pose before? Always remember, be kind!

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September 2022: Satya (Truthfulness) – Supta Virasana (Reclined Hero’s Pose)

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the second of the YamasSatya or Truthfulness. We are in the middle of a special Asana-focused round through the Sutras. Each day, we will feature a new Asana (including more intermediate poses) that represents each of the Yoga Sutras! Supta Virasana (Sup-tuh Vi-RAH-sa-nuh) or Reclined Hero Pose is my choice to represent Satya, since I feel sharing kind truths requires both courage and openness represented by this pose.

Bonus Daily Asana Challenge

We are in the middle of daily Asana-focused practices 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), and switching out Camel Pose for Reclined Hero Pose!

Today’s Daily Yogi Practice is to try Supta Virasana / Reclined Hero’s Pose for Satya Day! This is one of my favorite poses, and I often enjoy switching this pose with more targeted breathwork for Camel Pose. We will talk about how to get into this pose from a kneeling position today!

WARNING – This is an intermediate pose, requiring a lot of flexibility in the legs, lower back, and front of body. You may want to consider trying with one leg in front at a time, or only coming back into Ardha Supta Virasana or Half Reclined Hero Pose, especially if you have knee problems!

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

Supta Virasana – Reclined Hero Pose

Start in a comfortable kneeling position. Lean slightly forward to bring your knees together and spread your feet, placing your bottom between your feet, your hands on your thighs, and sit tall in Virasana Pose for a few breaths. Keep your knees and seat grounded as you move from Virasana into the reclined pose.

Virasana - Hero's Hero Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Virasana – Hero Pose

Place your hands on the mat behind your seat with fingers pointing forward. Come down onto your elbows into Ardha Supta Virasana, or Half Reclined Hero Pose. This may be enough!

Ardha Supta Virasana - Half Reclined Hero Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Ardha Supta Virasana – Half Reclined Hero Pose

If you are able, keep walking your hands forward to lay all the way back on the ground. You can leave your hands here, next to your knees, or bring your hands together and rest behind your head for an extra chest and shoulder opening.

To come out of this pose, walk your arms back under your ribs and come back up onto your elbows into Ardha Supta Virasana, and slowly walk your arms and torso back up to Virasana. Make if you are placing one leg forward in a beginner modification to repeat this Asana on both sides!

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

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

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

Top 5 Yoga Equipment for Newbies

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

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September 2022: Ahimsa (Non-Harming) – Parsva Balasana (Thread the Needle Pose)

Good morning Yogis! We are beginning our cycle through the Yoga Sutras, and starting with the first of the YamasAhimsa or Non-Harming. We are beginning a special Asana-focused round through the Sutras. Each day, we will feature a new Asana (including more intermediate poses) that represents each of the Yoga Sutras! Thread the Needle Pose or Parsva Balasana (PAR-svuh buh-LAH-sa-nuh) / is my choice to represent Ahimsa, since this is part of a great opening series to help avoid injury, by gently opening and warming up the back at the beginning of Asana practice!

Bonus Daily Asana Challenge

We are in the middle of daily Asana-focused practices 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 Thread the Needle Pose for Ahimsa Day! This is a common opening pose series for all levels of Yogis and all styles of Yoga. We will talk about how to get into both variations from Table Top or Bharmanasana today! Start in Table Top – with hands directly under shoulders, and knees directly under hips.

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

Parsva Balasana – Thread the Needle Pose

Parsva Balasana - Thread the Needle Pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Parsva Balasana – Thread the Needle Pose

We will perform on both sides, starting turning towards the LEFT with the RIGHT shoulder down.

Bharmanasana - tabletop pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Table Top – Bharmanasana
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Feet & Legs – Start in Bharmanasana / Table Top with tops of feet laying on the mat and both hands directly under shoulders. 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 this Asana / pose!

Hips â€“ Keep your hips in place when moving from Bharmanasana / Table Top with your hips over your knees.

Torso â€“ On the exhale, you will keep your spine long and turn your rib cage to the left with your shoulder.

Arms and Head â€“ On the exhale, slide your RIGHT hand and arm behind and under your LEFT hand. Keep ‘threading the needle’ until your RIGHT shoulder is on the ground, and rest your right ear on the mat. You can then reach your LEFT hand either straight in front of you on the mat, or reach straight up towards the sky.

Breathe into your ribs and hips, and hold the pose for 30-60 seconds. To come out, place your LEFT hand back down, and unthread your right arm to come back into Bharmasana / Table Top, and repeat on the other side.

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

Labor Day 2022: Baddha Konasana – Cobbler / Butterfly / Bound Angle Pose

Baddha Konasana – Cobbler Pose

Good morning Yogis! Happy Labor Day to all my US Yogis! When I was first 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 â€“ 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 â€“ 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  â€“ 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 â€“ 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!

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YOGA TEACHERS – see more on Tummee – Halasana

September 2022: Asanas (Poses) – Vinyasa Yoga Series

Adho Mukha Svanasana – Downward Facing Dog Pose

Good morning Yogis! We will soon beginning a special Asana-focused series for September, and today is Asana Day. So, today we will revisit Vinyasa Yoga and its meditative flowing style, before we cover some new Asanas.

Vinyasa is arguably the most common class at Yoga Studios in the West. This is a fast-paced Asana practice combining breath with fast transitions between Asanas / poses to “flow” almost like a dance. Although these classes are popular, they are not for beginners. You should know many poses very well and sometimes how to transition between these poses. Vinyasa refers to the connections between breath and movement and a traditional Vinyasa class will move like a dance. Power flow also has this breath/movement connection or “flow” but is primarily cardio and strength-focused.

Today’s Daily Yogi Practice is a traditional Vinyasa Yoga series. This is a very challenging Asana practice moving quickly between each Asana.. you may want to try the beginner version if you have never tried a Vinyasa class before or are still learning the poses!

Recommended Videos

Beginner Vinyasa Series (try if you are still learning to “flow” breath with movement)

Intermediate Vinyasa Series

Check out a sped-up version of each of these videos above, to get a quick idea of what this style is like! You will notice linking breath to motion to “flow” through poses like a dance, with each Asana often held for only one breath.

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.

Adho Mukha Svanasana - downward facing dog down dog pose - yoga pose yoga girl wearing multicolor star print set doing yoga inside in cool pink and purple yoga studio
Adho Mukha Svanasana – Downward Facing Dog

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Please comment to share your experience with these Vinyasa series! Which version did you try? What did you think? Always remember, be kind!

August 2022 Yoga Challenge: Virgo Season – Goddess Pose

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

Utkata Konasana - standing goddess pose - yoga pose forest yogi girl wearing green dress, outdoors barefoot yoga in the woods
Utkata Konasana – Goddess Pose

Good morning Yogis! Today we are learning 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 VirgoUtkata 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 â€“ 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 â€“ 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 â€“ 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 â€“ Cactus your arms – hold arms up with elbows at 90 degree angles, fingers spread, and palms facing forward.

Head and Neck â€“ 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 bound angle pose reclined goddess - yoga pose forest yogi girl wearing green dress, outdoors yoga in the woods
Supta Baddha Konasana – Reclined Goddess

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

Hips â€“ 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  â€“ 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 â€“ 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

August 2022 Yoga Challenge: 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

Adho Mukha Svanasana - downward facing dog down dog pose - yoga pose yoga girl wearing multicolor star print set doing yoga inside in cool pink and purple yoga studio
Adho Mukha Svanasana – Downward Facing Dog

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

Today’s 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!

PS next month to start our second year of Daily Yogi, we will have another meditation month, followed by Advanced Asanas in July! I am back to working arm strength and splits during June to prep for July, so I strongly recommend working some dolphin taps if you want to prep for a more challenging July with me!

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August 2022 Yoga Challenge: Asanas (Poses) – Bhujangasana & Salamba Bhujangasana

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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!

Sun Salutations AsanaBhujangasana / Cobra Pose (including Snake Pose below)
Twisted/Sister AsanaSalamba Bhujangasana – Sphinx Pose

Urdhva Mukha Svanasana - upward facing dog pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Urdhva Mukha Svanasana – Upward Facing Dog

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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!

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