Brahmacharya (Moderation) – September 2021 – 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!

Want to See more like this?

Follow DailyYogi on pinterest!

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!

YOGA TEACHERS – see more on Tummee

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

Asanas (Poses) Day 9 – August 2021 Yoga Challenge (Day 22) – 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

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

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!

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

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

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

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

Asanas (Poses) Day 8 – August 2021 Yoga Challenge (Day 20) – Bhujangasana & Salamba Bhujangasana

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

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

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

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

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

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

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

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

Asanas (Poses) Day 7 – August 2021 Yoga Challenge (Day 18) – Chaturanga Dandasana & Dandasana

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

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

Chaturanga Dandasana - four-limbed staff pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Chaturanga Dandasana – Four-Limbed Staff

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

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

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

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

Asanas (Poses) Day 6 – August 2021 Yoga Challenge (Day 18) – Phalakasana & Purvottanasana

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

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 AsanaPhalakasana / Plank Pose
Twisted/Sister AsanaPurvottanasana / Reverse Plank

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

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

Check out our new video for some variations of Phalakasana and our yoga workouts above!

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

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

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

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!

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

Asanas (Poses) Day 5 – August 2021 Yoga Challenge (Day 17) – Anjaneyasana & Parivrtta Anjaneyasana

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

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

Anjaneyasana - low lunge pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Anjaneyasana – Low Lunge
Parivrrta Ashta Chandrasana - high lunge with twist pose - yoga pose yoga at night girl wearing white long-sleeved shirt and purple pants
Parivrtta Ashta Chandrasana – High Lunge Twist

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

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!

Daily Yogi Youtube Channel

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

Get today’s Daily Yogi Positive Practice in your inbox – Register for our email list!

Get easy access to the rest of the breakdown of the poses in this series in your inbox

Processing…
Success! You're on the list.

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

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

Asanas (Poses) – Day 4 – August 2021 Yoga Challenge (Day 16) – Uttanasana & Parivrtta Uttanasana

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

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

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

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

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

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

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

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

Asanas – Poses – Day 3 – August 2021 Yoga Challenge Day 15 – Talasana & Vrksasana

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

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

We added videos to our original pose breakdowns.. check out the new video with options for arms through this pose below and in our original Talasana post!

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

Talasana - palm-tree palm pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Talasana – Palm Tree Pose
Vrksasana - tree pose - yoga pose forest yogi girl wearing green dress, outdoors barefoot yoga in the woods
Vrksasana – Tree Pose

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

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

Get today’s Daily Yogi Positive Practice in your inbox – Register for our email list!

Get easy access to the rest of the breakdown of the poses in this series in your inbox

Processing…
Success! You're on the list.

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

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

Asanas – Poses – Day 2 – August 2021 Yoga Challenge Day 14 – Tadasana & Centering

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

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

We recently added videos each day to our original pose breakdowns.. check out the new video with options for arms through this pose below and in our original Tadasana post!

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

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

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

What do I do with my hands?!

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!

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

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

  • 2
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    2
    Shares

Asanas – Poses – Day 1 – August 2021 Yoga Challenge Day 11 – Sun Salutations

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

surya namaskar sun salutations series demonstration green yogi around bright green sun
Sun Salutations – Surya Namaskar

Happy Thursday Yogis! We will soon break down each of the Asanas in the Surya Namaskar, or Sun Salutations Series. This week I am focusing on neck alignment – keeping my ears over my shoulders, and ears back and up.

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.

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!

Talasana - palm-tree palm pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Talasana – Palm Tree Pose

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

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

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

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

Asanas – Poses – Day 9 – May 2021 Yoga Challenge – 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 pose variation walking the dog - yoga pose yoga girl wearing pink sprinkle print set doing yoga inside in pink and purple yoga studio with artsy effect
Adho Mukha Svanasana – Walking the Dog Variation

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

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!

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

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

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

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

Asanas – Poses – Day 8 – May 2021 Yoga Challenge – Bhujangasana & Salamba Bhujangasana

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

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

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

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

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

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

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

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

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

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

Asanas – Poses – Day 7 – May 2021 Yoga Challenge – Chaturanga Dandasana & Dandasana

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

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

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

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

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

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

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  

Asanas – Poses – Day 6 – May 2021 Yoga Challenge – Phalakasana & Purvottanasana

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

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 AsanaPhalakasana / Plank Pose
Twisted/Sister AsanaPurvottanasana / Reverse Plank

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

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

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

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

Check out our new video for some variations of Phalakasana and our yoga workouts above!

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

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

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

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

Asanas – Poses – Day 5 – May 2021 Yoga Challenge – Anjaneyasana & Parivrtta Anjaneyasana

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

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

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

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

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

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

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!

Get today’s Daily Yogi Positive Practice in your inbox – Register for our email list!

Get easy access to the rest of the breakdown of the poses in this series in your inbox

Processing…
Success! You're on the list.

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

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

Asanas – Poses – Day 4 – May 2021 Yoga Challenge – Uttanasana & Parivrtta Uttanasana

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

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

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

Uttanasana - standing forward bend pose  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

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

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

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

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

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  

Asanas – Poses – Day 3 – May 2021 Yoga Challenge – Talasana & Vrksasana

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

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

We added videos to our original pose breakdowns.. check out the new video with options for arms through this pose below and in our original Talasana post!

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

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

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

Vrksasana - tree pose - yoga pose forest yogi girl wearing green dress, outdoors barefoot yoga in the woods
Vrksasana – Tree Pose

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

Get today’s Daily Yogi Positive Practice in your inbox – Register for our email list!

Get easy access to the rest of the breakdown of the poses in this series in your inbox

Processing…
Success! You're on the list.

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

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

Asanas – Poses – Day 2 – May 2021 Challenge – Tadasana & Centering

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

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

We recently added videos each day to our original pose breakdowns.. check out the new video with options for arms through this pose below and in our original Tadasana post!

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

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

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

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

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

Since May is Correct your Posture Month if you have done this before, I strongly suggest checking and correcting your posture as we revisit this traditional series. Take note of your ankles, knees, hips, ribcage, shoulders, chin, and ears, and take note of both the location and any tilt in these areas.

What do I do with my hands?!

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!

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

Asanas – Poses – Day 1 – May 2021 Yoga Challenge – Sun Salutations

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

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

Happy Thursday Yogis! We will soon break down each of the Asanas in the Surya Namaskar, or Sun Salutations Series. May is Correct Your Posture Month, so I suggest focusing on a particular part of your body alignment through this series. This week I am focusing on neck alignment – keeping my ears over my shoulders, and ears back and up.

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.

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!

Talasana - palm-tree palm pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Talasana – Palm Tree Pose

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

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

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

  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  

Asanas – Poses – Seated Asanas

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

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

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

BONUS DAILY ASANA CHALLENGE

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

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

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

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

Upper Body

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

Sukhasana – Easy Pose

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

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

YOGA TEACHERS – see more on Tummee

Siddhasana – Adept’s Pose

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

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

YOGA TEACHERS – see more on Tummee

Padmasana – Lotus Pose

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

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

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

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

YOGA TEACHERS – see more on Tummee

Virasana – Hero’s Pose

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

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

YOGA TEACHERS – see more on Tummee

More Seated Asanas

Gomukhasana – Cow Face Pose

Dandasana – Staff Pose

Navasana – Boat Pose

Parivrtta Sukhasana – Seated Twist Pose

Check out more Asanas on Yoga Journal

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

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

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

Bonus Daily Asana Challenge

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

Bonus Daily Asana Challenge

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

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

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

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

Anuvittasana – Standing Backbend

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

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

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

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

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

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

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

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

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

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

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

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

Want to See more like this?

Follow DailyYogi on pinterest!

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

YOGA TEACHERS – see more on Tummee

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

Asanas – Poses – Day 12 – 2021 – Sun Salutations

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

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

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

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

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

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

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

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

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

  • 1
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
    1
    Share

Asanas – Poses – Day 10 – 2021 – Comfortable Seats for Meditation

Good morning Yogis! We just wrapped up practice of each of the Niyamas, and we are now on to Asanas, the 3rd Limb of Yoga. Today we will revisit my favorite seated poses that are best for meditation. Yoga classes often start with Tadasana or Mountain Pose, a standing grounding pose. On the other hand, some classes start with seated grounding poses. We will cover a few of these comfortable seats for meditation Asanas for today’s practice. Or, check out our Top 5 Meditation Poses for non-seated meditation poses!

bONUS dAILY mEDITATION cHALLENGE

We are in the middle of a bonus Daily Meditation Challenge for March! For Asana Day today, I recommend a moving meditation.

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

If you are able, I recommend Padmasana / Lotus Pose since we are getting close to the start of Spring! If you are being extra festive today, perhaps also try Lotus Mudra with your hands, and read more about its history!

close up pond filled with bright green lilly pad leaves and pink and white lotus flower and blooming flower buds
Lotus Flowers

Upper BodY

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

YOGA TEACHERS – see more on Tummee

Sukhasana – Easy Pose

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

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

Siddhasana – Adept’s Pose

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

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

YOGA TEACHERS – see more on Tummee

Padmasana – Lotus Pose

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

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

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

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

YOGA TEACHERS – see more on Tummee

Virasana – Hero’s Pose

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

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

YOGA TEACHERS – see more on Tummee

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

Please comment to share your experience! What did you think? Which was your favorite of these seated poses? Always remember, be kind! We are in the middle of a bonus Daily Meditation Challenge for March! For Asana Day today, I recommend a moving meditation.

  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  

Asanas – Poses – Day 9 – 2021 – 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 pose variation walking the dog - yoga pose yoga girl wearing pink sprinkle print set doing yoga inside in pink and purple yoga studio with artsy effect
Adho Mukha Svanasana – Walking the Dog Variation

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

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!

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

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

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

  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  

Asanas – Poses – Day 8 – 2021 – Bhujangasana & Salamba Bhujangasana

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

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

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

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

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

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

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

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

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

  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  
  •  

Asanas – Poses – Day 7 – 2021 – Chaturanga Dandasana & Dandasana

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

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

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

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

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

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

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

  •  
  •  
  •  
  •