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 code!

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

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Asanas – Poses – Inversion Asanas

Good morning Yogis! We are in the middle of a series on different categories of Asanas I use – Seated, Standing, Heart Opener / Backbend, Hip Opener / Forward Bend, Arm Balance, Inversion, Twist, and Reclined. Today we will cover Inversion Asanas. 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.

halasana - plow plough pose -  yoga pose yoga girl wearing blue fish-scale dragon-scale set doing yoga inside in cool indigo blue studio
Halasana – Plow Pose

Like this yoga set? Click here for product links and discount code!

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 Inversions Asanas today, I recommend a Vinyasa class, which will help build the arm and core strength for these 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. This week 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 Inversion Asana. Most Inversion Asanas are advanced poses, requiring significant upper-body and/or core strength. I do not include a large variety of Inversion poses in my practice since I am still working on strength building. If you do have the strength to practice these more advanced poses safely, please do check the recommended additional poses link below!

Today I recommend trying the most basic Inversion – Legs up the Wall Pose. Or, if you are comfortable, perhaps try Salamba Sarvangasana – Supported Shoulder Stand!

Inversion Asanas

Viparita Karani – Legs up the Wall Pose

Salamba Sarvangasana – Supported Shoulder Stand

Halasana – Plow

Vrschikasana – Scorpion Pose

Ardha Chandrasana – Half Moon Pose

Check out more Asanas on Yoga Journal

Want more on Inversions?
Check our inversions Board On Pinterest!

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

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Asteya – Non-Stealing – Day 5 – 2021 – Salamba Sarvangasana – Supported Shoulder Stand

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the third of the YamasAsteya or Non-Stealing. Since we are in the middle of an April Daily Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Salamba Sarvangasana (Sah-LAHM-ba Sar-vahn-GAH-sa-nuh) or Supported Shoulder Stand is my choice to represent Asteya since this is a supported balancing pose, and one way to practice Asteya is examining and maintaining balance in our relationships, making sure to support those who support us.

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

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorites – Intermediate Balance (30 Minute), which includes series moving between Salamba Sarvangasana / Supported Shoulder Stand and Halasana / Plow Pose!

Today’s Daily Yogi Practice is to try Salamba Sarvangasana / Supported Shoulder Stand for Asteya Day! This is a challenging inversion. If you are a new yogi, only come up as high as you are comfortable! We will start from corpse, and use the core to lift into this Asana.

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

Salamba Sarvangasana – Supported Shoulder Stand

Salamba Sarvangasana - supported shoulder stand pose - yoga pose girl sunny day yoga on the beach
Salamba Sarvangasana – Supported Shoulder Stand

Feet and Legs – Start laying on your back in Shavasana / Corpse pose, with knees bent. As you press palms into the mat, use your core to lift your legs as close to perpendicular to the floor as you are comfortable. Try to use your core and bring your entire body into a straight line if possible. This is one of the few Asanas where it is best to keep your toes pointed, for balance. Keep your legs supported with your arms, perhaps just stay in Ardha Sarvangasana / Half Shoulder Stand (image below) until you build balance and core strength to bring your legs and torso closer to a straight line.

Torso and Head – You will lift your torso from the floor to come into this inversion. Allow your chin to come to your chest. Make sure you do not turn your head or neck to either side in this or any inversion to avoid injury.

Arms – Start in Shavasana / Corpse pose, with knees bent and palms resting on the floor next to your hips. To come into the pose, press your hands firmly into the mat for leverage to lift your legs and torso off the floor. Once you are able, turn your fingers in and grab your hips, using your hands and arms to support your lower body in this inversion.

To come out of this pose, lower your hips and legs over your head into Ardha Sarvangasana as pictured below, release your hands to the mat, and slowly unroll your body down to the mat into Shavasana / Corpse.

Ardha Sarvangasana - half shoulder stand pose - yoga pose girl sunny day yoga on the beach
Ardha Salamba Sarvangasana – Half Supported Shoulder Stand

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 Sarvangasana / Shoulder Stand before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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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 code!

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 (Paused til August Challenge)

@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!

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Asanas – Poses – Adho Mukha Svanasana & Shisulasana

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

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

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

Ajaneyasana - low lunge pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Adho Mukha Svanasana – Downward Facing Dog Pose
Parivrrta Ashta Chandrasana - high lunge with twist pose - yoga pose yoga at night girl wearing white long-sleeved shirt and purple pants
Shisulasana – Dolphin Pose

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

Follow us on Instagram – easy access to our daily positive practices
Plus second daily reminder photo / edit On INSTAGRAM Only (Paused til August Challenge)

@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!

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

Good Morning Yogis! We completed our round of practices of the Yamas and now we are moving on to the Niyamas! Last time we practiced the first of the Niyamas, Saucha / purity with our bodies, with a deep clean or pampering self-care practice.

bONUS dAILY mEDITATION cHALLENGE

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

Vrischikasana - scorpion pose - yoga pose cool artsy green and black edit yoga girl in black dress
Vrschikasana – Scorpion Pose

Vrschikasana – Scorpion Pose

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

blue and white scorpio zodiac astrology symbol

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

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

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

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

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

YOGA TEACHERS – see more on Tummee

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Asteya – Non-Stealing – Day 5 – 2020 – Salamba Sarvangasana – Supported Shoulder Stand

Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the third of the YamasAsteya or Non-Stealing. Since we are in the middle of a September Daily Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Salamba Sarvangasana (Sah-LAHM-ba Sar-vahn-GAH-sa-nuh) or Supported Shoulder Stand is my choice to represent Asteya since this is a supported balancing pose, and one way to practice Asteya is examining and maintaining balance in our relationships, making sure to support those who support us.

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

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorites – Intermediate Balance (30 Minute), which includes series moving between Salamba Sarvangasana / Supported Shoulder Stand and Halasana / Plow Pose!

Today’s Daily Yogi Practice is to try Salamba Sarvangasana / Supported Shoulder Stand for Asteya Day! This is a challenging inversion. If you are a new yogi, only come up as high as you are comfortable! We will start from corpse, and use the core to lift into this Asana.

Salamba Sarvangasana – Supported Shoulder Stand

Salamba Sarvangasana - supported shoulder stand pose - yoga pose girl sunny day yoga on the beach
Salamba Sarvangasana – Supported Shoulder Stand

Feet and Legs – Start laying on your back in Shavasana / Corpse pose, with knees bent. As you press palms into the mat, use your core to lift your legs as close to perpendicular to the floor as you are comfortable. Try to use your core and bring your entire body into a straight line if possible. This is one of the few Asanas where it is best to keep your toes pointed, for balance. Keep your legs supported with your arms, perhaps just stay in Ardha Sarvangasana / Half Shoulder Stand (image below) until you build balance and core strength to bring your legs and torso closer to a straight line.

Torso and Head – You will lift your torso from the floor to come into this inversion. Allow your chin to come to your chest. Make sure you do not turn your head or neck to either side in this or any inversion to avoid injury.

Arms – Start in Shavasana / Corpse pose, with knees bent and palms resting on the floor next to your hips. To come into the pose, press your hands firmly into the mat for leverage to lift your legs and torso off the floor. Once you are able, turn your fingers in and grab your hips, using your hands and arms to support your lower body in this inversion.

To come out of this pose, lower your hips and legs over your head into Ardha Sarvangasana as pictured below, release your hands to the mat, and slowly unroll your body down to the mat into Shavasana / Corpse.

Ardha Sarvangasana - half shoulder stand pose - yoga pose girl sunny day yoga on the beach
Ardha Salamba Sarvangasana – Half Supported Shoulder Stand

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

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

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Please comment to share your experience! Have you tried either version of Sarvangasana / Shoulder Stand before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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Shisulasana – Dolphin Pose

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

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

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

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

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

Shisulasana – Dolphin Pose

Shisulasana – Dolphin Pose

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

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

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

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

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

Shisulasana – Dolphin Pose Variations

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

Shisulasana Toe Taps

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

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