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

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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!

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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!

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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 – 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 code!

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!

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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 code!

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

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

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

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Asanas – Poses – Day 6 – 2021 – Phalakasana & Purvottanasana

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

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

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

Phalakasana - plank pose -yoga pose yoga girl wearing 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 code!

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!

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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!

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Asanas – Poses – Day 5 – 2021 – 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 code!

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!

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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 – Day 4 – 2021 – 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 code!

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!

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Asanas – Poses – Day 3 – 2021 – 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 are adding 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 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 code!

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

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

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

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Asanas – Poses – Day 2 – 2021 – 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 are adding 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 code!

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!

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

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Asanas – Poses – Day 1 – 2021 – Sun Salutations

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

surya namaskar sun salutations series demonstration dark red yogi around yellow 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. I planned to go over the transitions between each pose in detail this month, but I have had a couple of requests for videos of these Asana exercises to follow, and will be adding them this month! So, please stay with us and review the videos as we add them to our original posts, and compare your alignment and flow!

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!

Tadasana - mountain pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains with trippy smoky fire firey orange and smoky sky background
Tadasana – Mountain Pose

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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!

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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

@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 – Bhujangasana & Salamba Bhujangasana

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

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

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

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

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

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!

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Asanas – Poses – Chaturanga Dandasana & Dandasana

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

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

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

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

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

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

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Asanas – Poses – Phalakasana & Purvottanasana

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

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

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

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

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

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!

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Asanas – Poses – Anjaneyasana & Parivrtta Anjaneyasana

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

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

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

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

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

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!

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Asanas – Poses – Uttanasana & Parivrtta Uttanasana

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

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

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

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

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

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

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Asanas – Poses – Talasana & Vrksasana

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

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

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

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

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

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

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Asanas – Poses – Day 8 – 2020 – Finding Your Center

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

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

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

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

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

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Asanas – Poses – Day 7 – 2020 – Sun Salutations

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

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

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

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

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

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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!

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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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Salamba Bhujangasana – Sphinx Pose

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

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

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

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

Salamba Bhujangasana / Sphinx Pose

Salamba Bhujangasana – Sphinx

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

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

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

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

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

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

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Parivrtta Anjaneyasana – Low Lunge Twist

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 cover similar, sister, or switched around versions of each pose! Our Challenge Group is covering High and Low Lunges today. Twisting poses are one of the more frequent variations in Yoga. I love adding twists in certain Asanas to deepen and expand the stretch, and prayer twists in either/both High and Low Lunge are my favorites!

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. We will try three different variations of lunges with different twists with our three repetitions. The key with these twisted lunges, is to remember to turn TOWARDS your front leg.

Parivrtta Ashta Chandrasana & Anjaneyasana – High & Low Lunge Twist

Parivrtta Ashta Chandrasana- High Lunge Twist

The first round, come into Ashta Chandrasana / High Lunge, right foot forward with your hands on your hips and pause here. On an exhale, turn gently to the right, placing your left hand on the outside of your right knee. You can use the pressure from your hand on your knee to help yourself turn, and help your back stay straight. You can rest your back hand on your back leg Take a full breath here, straightening your back on the inhale, and twisting a bit more on the exhale. On an exhale come back to center. Continue with your Sun Salutations, bringing your arms down to each side of your feet, and perhaps pause in runner’s lunge before continuing on to Phalakasana / Plank, and complete the Sun Salutations with twists on each side.

The second round, come into Ashta Chandrasana / High Lunge, right foot forward with your hands on your hips and pause here. Inhale and press your palms together at your heart into prayer hands. Exhale and turn your upper body gently to the right, placing your left elbow on the outside of your right knee. Take a full breath here, and on an exhale come back to center. Continue with your Sun Salutations, bringing your arms down to each side of your feet, and perhaps pause in runner’s lunge before continuing on to Phalakasana / Plank, and complete the Sun Salutation series on each side.

Parivrtta Ashta Chandrasana – Prayer Twist High Lunge

The last round, we will try an advanced Twisted Low Lunge for those up for a challenge. Come into a deep Anjaneyasana / Low Lunge if you feel comfortable with the pressure on your knee. Exhale and turn gently to the right, with your left hand on your right knee. Come back to center on an exhale, and continue your Sun Salutations series on each side.

Parivrtta Anjaneyasana – Low Lunge Twist

Please comment to share your experience! What did you think of this exercise? Which version of twisted Lunge did you prefer with your Sun Salutations? Always remember, be kind!

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YOGA TEACHERS – see more on Tummee – Parivrtta Anjaneyasana
YOGA TEACHERS – see more on Tummee – Parivrtta Ashta Chandrasana

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Parivrtta Uttanasana – Standing Forward Bend Twist

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Good morning Yogis! As our Challengers are continuing the detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we are covering sister or twisted versions of each Asana. Today we are covering the twisted version of the Asana in the series.

Parivrtta Uttanasana (PA-ree-VRR-tah OO-ta-NA-sa-nuh) or Standing Forward Bend Twist is a great hip and hamstring opener, especially for those Yogis who are still working at touching their toes!

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations Series. Today, we will do the full series three times on each side. We will pause in Uttanasana / Standing Forward Bend, and try one twist on each side! Since we are in a Sun Salutations flow, just hold the twist for a breath or two, not the full 30-60 seconds we normally would do.

Parivrtta Uttanasana – Standing Forward Bend Twist

Start in Uttanasana / Standing Forward Bend. Please see Uttanasana post for detailed breakdown, since this pose is a variation!

Parivrtta Uttanasana – Standing Forward Bend Twist

We will start on the right side:

  • Allow your LEFT leg to bend, and keep your right leg straight.
  • Place your LEFT hand on the ground, on right shin, or on a block as you turn your torso and head to the right side.
  • INHALE – Extend your right arm straight up to open your chest, and look up at your right hand.
  • Hold for 30-60 seconds, and release on an EXHALE back down to Uttanasana / Standing Forward Bend. As you hold this pose, lengthen your spine a bit on each inhale, and twist a bit more on each exhale.
  • Repeat on the left side – bending your right leg, placing right hand on mat, and opening to the left.

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

You may want a block if you have a difficult time reaching the floor. Please see today’s comments for suggestions for hyber-mobile Yogis!

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


Please comment to share your experience! What did you think of this exercise? Have you tried Parivrtta Uttanasana before? Always remember, be kind!

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Asanas – Poses – Day 2 – Sunday Seats – Comfortable Seats for Meditation

Good morning Yogis! 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 Sunday Seats.

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! Or, check out our Top 5 Meditation Poses for non-seated meditation poses!

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 – 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 – 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 – 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.

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’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!

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Asanas – Poses – Day 1 – Sun Salutations

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Good morning Yogis! I have to admit the last few weeks I have been not practicing Asanas much other than my morning Surya Namaskar, or Sun Salutations Series. I did a bit of research, and most recommendations I found were to perform 12 Rounds of Sun Salutations. I had been doing three on each side, so I am going to work on getting my morning practice up to six per side!

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations Series. Also, focus on incorporating Diaphragmatic Breathing or Ocean Breathing, and try to get a “flow” with one deep inhale or exhale for each pose as you are moving through this Asana series. Perhaps join me in doing sets of 12 each morning!

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

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

Anjaneyasana – Low Lunge

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Adho Mukha Svanasana – Downward Facing Dog Pose

Good morning Yogis! We are completing our detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series. Today we are covering Adho Mukha Svanasana, possibly the most popular and famous traditional Asana, that comes to mind when we think of Yoga.

The final Asana to introduce in this series is Adho Mukha Svanasana (AHD-ho MOOK-ha Sva-NA-sa-NA) / Downward Facing Dog. Today we will be performing our Sun Salutations series first with two ways to come into the traditional expression of this pose, and then try a more challenging version.

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, working on the correct alignment for this pose. Since this pose can be difficult for those with tight hamstrings and heels often do not reach the floor for new Yogis, our focus will be Santosha / Contentment again, and accepting and being gentle with where we are on our journeys. Jump to today’s variations!

Adho Mukha Svanasana – Downward Facing Dog Pose

Adho Mukha Svanasana – Downward Facing Dog

Feet – Your feet should still be about hip distance apart. However, 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 as described below.

Legs – Keep your legs straight and make sure you do not hyperextend your knees. It may be helpful to bend one knee then the other a few times to “walk the dog” and work work into the pose.

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 – Keep your hands spread, middle fingers pointing forward, shoulder distance apart. Press into the mat and keep your arms straight, and keep your shoulders pressed down away from your ears.

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

Adho Mukha Svanasana Variations

The first round, from Bhujangasana / Cobra, come up into Table Top with knees bent and shins flat on the mat hip distance apart, and hands directly below shoulders and middle fingers pointing ahead. On an EXHALE, press your hands into the mat and lift your hips back to come into Adho Mukha Svanasana / Downward Facing Dog. Perhaps “walk the dog” into the pose by bending one knee and then the other, to help loosen each leg and work into the pose. Take a couple of full inhales and exhales here, before bringing your LEFT foot forward to come back into your lunge and complete the Sun Salutation on both sides.

“Walking the dog” into Adho Mukha Svanasana

The second round, from Bhujangasana / Cobra, flip your toes, press into the mat, and lift your hips to come straight into Adho Mukha Svanasana without coming through Table Top. Take a full inhale and exhale here, and complete the Sun Salutation series on each side.

The last round, we will try a more challenging expression of Adho Mukha Svanasana. Come back directly into Adho Mukha Svanasana as in the last round. Now, lift your LEFT leg straight back to come into three-legged down dog. HOLD your leg up here for 10 seconds, pressing both hands and your standing foot into the ground. On an INHALE, bend your LEFT leg and bring your LEFT knee straight under to your chest. Come all the way through and plant your LEFT foot on the mat in front of you, getting your balance as you come directly into your lunge. Continue on to complete the Sun Salutation Series on both sides, making sure to raise your RIGHT leg next time.

Tri Pada Adho Mukha Svanasana – Three-Legged Down Dog

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Please comment to share your experience with this exercise or any questions! Do you prefer coming through Table Top or straight into Adho Mukha Svanasana? Have you tried “walking the dog” before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee – Adho Mukha Svanasana

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Bhujangasana – Cobra

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

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations Series. Today, we will do the full series three times on each side. We will progress from the Phalakasana / Plank portion of the series down to the mat, and breath back up again. Since back bends can cause injury, our focus will be Santosha/Contentment again, and honoring and being gentle with our bodies.

The traditional Asana in this series is Urdhva Mukha Svanasana (ORD-hvah MOOK-ha sva-NA-sa-NUH) / Upward Facing Dog Pose, but I typically prefer practicing with Bhujangasana (BOO-jawng-GA-sa-nuh) / Cobra. Today we will be performing our Sun Salutations series first with two versions of Bhujangasana, and then try with the full expression of the traditional Asana in the series. Jump to today’s variations!

Bhujangasana – Cobra Pose

Bhujangasana – Cobra Pose

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

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

Hips – Keep your hips grounded and even on the mat to come into Bhujangasana / Cobra. That is the main difference between Bhujangasana and Urdhva Mukha Svanasana, two very similar poses.

Arms – Keep your hands spread and right under your shoulders as you lower from the Plank portion of the series to come into Bhujangasana. Keep your elbows back and tucked close to your body, and forearms on the floor. On the INHALE you may press the hands and arms lightly into the ground as you raise your chest from the mat into a gentle back bend.

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

Variations – Sarpasana – Snake Pose & Urdhva Mukha Svanasana – Upward Facing Dog Pose

The first round, from Chaturanga Dandasana or knees-chest-chin we lower down to the mat, making sure our hips and legs are flat on the mat and our hands are under our shoulders with forearms laying flat on the mat. Now, lift your forearms from the mat, and lift your torso up off the mat as you INHALE into Bhujangasana / Cobra. This is a great way to see where is safe to work from if you are a new Yogi to avoid injury. Take a full exhale and inhale here before pressing into your hands into the mat on an exhale and moving on to Adho Mukha Svanasana / Downward Facing Dog and complete the Sun Salutation series on each side.

Bhujangasana – Cobra
Lifted Forearm Variation

The second round, from the Phalakasana / Plank portion of the series we will lower down to the mat for Bhujangasana, with hips and legs flat on the mat. Now INHALE and lightly press your hands into the mat as you raise your torso while keeping your hip bones grounded into the mat, perhaps a little bit further than last time without your arms. Take a full exhale and inhale here before moving on an exhale to complete the Sun Salutation series on each side.

Urdhva Muhka Svanasana – Upward Facing Dog

The last round, we will try a full expression of Urdhva Mukha Svanasana. Come down to the floor, but this time move your hands further down, close to your ribs rather than under your shoulders. Press up and lift your torso and your hips off the ground, until you are supported on the tops of your feet. If you are not able to come into the full expression of this pose, be gentle and just come into a deep Bhujangasana. Or, to get a deep chest stretch without a deep back bend, grasp your hands together behind your back, thumbs to bum, and INHALE up into Sarpasana / Snake.

Sarpasana – Snake Pose

For your own practice, I would recommend evaluating where you are with both honesty and compassion. Do not push yourself in these back bends! Work your flexibility slowly, and you will be surprised in the changes that come over time.

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Please comment to share your experience or any questions with this exercise! Have you tried this “no hands” Bhujangasana / Cobra before? Did you try Urdhva Mukha Svanasana / Upward Facing Dog or Sarpasana / Snake? Which was your favorite gentle backbend? Always remember, be kind!

YOGA TEACHERS – see more on Tummee – Bhujangasana
YOGA TEACHERS – see more on Tummee – Urdhva Mukha Svanasana

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Chaturanga Dandasana – 4 Limbed Staff or Yoga Push-Up

Good morning Yogis! We are continuing our detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series.

Chaturanga Dandasana (CHA-too-RAHN-guh Dan-DAH-sa-na) or 4 Limbed Staff is the most difficult pose for those with weak arms in this series. I have also heard this sometimes called “Yoga Push-Up” a fitting name and good way to think about this Asana. It took me almost 5 years to be able to slowly lower and hold into the Chaturanga Dandasana from Plank! And I am still working on pushing back up into an Urdhva Mukha Svanasana / Upward Facing Dog (like Emily Blunt ideally). Today we will be performing our Sun Salutations series first with Ashtanga Namaskara (ahsh-TAHN-guh NA-mahs-CAR-uh) or knees-chest-chin, and work into the full expression of the traditional Asana in the series.

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. We will progress from Ashtanga Namaskara to Chaturanga Dandasana with our three repetitions. Since this pose is a challenge for me as well as other new Yogis who are working on building up arm strength, our focus will be Santosha / Contentment again, and honoring and accepting where we are on our Asana journey. Jump to today’s variations!

Chaturanga Dandasana – 4 Limbed Staff

Chaturanga Dandasana – 4 Limbed Staff Pose

Feet – You should keep feet in place after lowering from Phalakasana / Plank, about hip distance apart and supported on toes and top of balls of feet.

Legs – Try to keep your body in a straight line as you lower down from Phalakasana / Plank. However, it is more important to keep your body in a straight line from head to knees than to have your legs straight, so feel free to drop knees to the mat to enable you to lower your chest to the mat slowly with control.

Hips – Keep your hips in line with the rest of your body when lowering from Phalakasana/Plank. After lowering to the ground, if coming into Ashtanga Namaskara / knees-chest-chin, you will raise your hips to come into the pose.

Arms – This pose is great for building arm strength, but requires a lot of strength for the traditional pose. As you lower from plank, bend your elbows to slowly lower yourself, keeping your elbow tucked tight next to your ribs. As you are working into the pose, your hands will likely be directly below your shoulders. As you build strength, you should try to work your hands down, closer to your ribs than shoulders.

Head and Neck – Keep your head in line with the rest of your body, looking down. 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. Gaze straight down at your mat.

Variations

Ashtanga Namaskara – Knees-Chest-Chin

The first round, from Phalakasana / Plank we will lower down to the mat gradually. Many new Yogis basically drop the entire way to the mat in this series, which does not help build the arm strength needed to lower with more control or work into Chaturanga Dandasana. First drop the knees to the mat, keeping your arms straight, maintaining the straight line in your body straight from head to knees. Keep your feet supported by your toes and the tops of your balls of your feet as they were in Phalakasana / Plank. Then slowly bend your elbows, keeping your hands under your shoulders, arms close to your ribs, and elbows pointing straight back/up while keeping your hips lifted. Lower your chest slowly until it meets the mat, and look ahead and rest your chin on the mat. Ashtanga Namaskara is a pose of its own and literally translates to 8 Limbed Salute, and this Asana / pose has eight points of contact with the mat at chin, chest, hands, knees, and feet. Take a full inhale and exhale here before pressing into your hands into the mat on an exhale and moving on to complete the Sun Salutation series on each side.

The second round, from Phalakasana / Plank we will lower down slowly, with control, keeping our bodies straight all the way to the floor. Keep your arms tucked close to your ribs and elbows pointing straight up/back, all the way down flat to the mat. Make sure your hands stay just below your shoulders, and Keep your feet supported by your toes and the tops of your balls of your feet as they were in Phalakasana / Plank. As your body hits the mat, look ahead and place your chin on the mat. Now lightly press your hands and toes into the mat as you raise your hips to come into the full expression of the pose again. Take a full inhale and exhale here before moving on an exhale to complete the Sun Salutation series on each side.

The last round, we will try a full expression of Chaturanga Dandasana. Come into Phalakasana / Plank and exhale and lower down slowly, with control, keeping arms close to the body again. However, this time we will stop just above the floor, maintaining the straight line from head to heels and active core we held lowering from Phalakasana / Plank. It is easiest to keep hands under shoulders, but work towards having your hands a bit lower than your shoulders as you gain arm strength. Hold here in Chaturanga Dandasana, pressing hands and feet into the mat and keeping a straight line, for as long as you can! Count how many breaths you are able to take in this challenging pose and share with the group! I can personally only hold for about 2-3 breaths at this point.. arm strength is one area Asana/Yoga has helped me improve, but I am still working on it.

For your own practice, I would recommend evaluating where you are with both honesty and compassion. If you are falling to the ground quickly, I would recommend dropping to your knees and coming into Ashtanga Namaskara as in our first exercise. Chaturanga Dandasana helps build arm strength for more challenging arm balances, so I recommend working on the progression to Chaturanga Dandasana if you want to further your Asana practice.

Please comment to share your experience with this exercise! Were you able to come into Chaturanga Dandasana? How long were you able to hold this Asana? Did you prefer Chaturanga Dandasana or Ashtanga Namaskara? Always remember, be kind!

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Phalakasana – Plank – Sun Salutations Poses – Surya Namaskar Asanas

Good morning Yogis! We are continuing our detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series. Today we are finally to one of the most popular Yoga Asanas – Phalakasana

Phalakasana (PA-la-KA-sa-na) or Plank is familiar from the viral social media craze a few years ago. This Asana / pose is important to perform correctly and frequently to help develop arm strength. Today we will be performing our Sun Salutations with challenging Phalakasana / Plank modifications that I use myself, so that I will hopefully look like Emily Blunt in Edge of Tomorrow one day (#goals).

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations Series. Today, we will do the full series three times on each side. We will try three different challenging variations of Plank with our three full repetitions. Since this pose is a challenge for me as well as other new Yogis who are working on building up arm strength, our focus will be back on Santosha / Contentment, and honoring and accepting where we are on our Asana journey. Jump to today’s variations!

Phalakasana – Plank Pose

Phalakasana - plank pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Phalakasana – Plank

Feet – You will be balancing with a majority of weight on hands, but make sure to put a decent amount of weight in the balls of your feet for stability. I try to keep my feet about hip distance apart for more stability.

Legs – It is more important to keep your body in a straight line from the top of your head to your knees, than to have straight legs. If possible, keep your entire body straight. If not possible or if you feel unstable, bend your knees to the mat and reduce the body weight you are holding up.

Hips – Your hips are the key to keeping your body straight from head to feet or knees. Perhaps lightly tighten your abdominal muscles to help keep your pelvis from drooping.

Arms – This pose is great for building arm strength. Make sure your hands/wrists are directly below your shoulders, and arms are straight. Spread your fingers wide to help support your weight, keeping middle fingers pointing face forward. Make sure you are keeping shoulders down and back, away from your ears.

Head and Neck – Look straight down or perhaps a bit ahead of you on your mat. 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.

Phalakasana Variaions

The first round, come into Phalakasana / Plank with knees bent and resting on the mat, in the modified version. Now the hard part – hold your Phalakasana / Plank for 10 SECONDS. I know, this is a challenge! You may want to activate your abs to help support your weight. Lower yourself to the mat SLOWLY with, control keeping your elbows close to your torso, to continue on to Chaturanga Dandasana / 4 Limbed Staff or Ashtanga Namaskara / knees-chest-chin, and complete the Sun Salutation series on each side.

Phalakasana - modified plank pose - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Phalakasana with knees down

The second round, either do another modified plank or if you are feeling strong, come into a full Plank for your 10 second holds. Make sure you keep your body in a straight line, and do not allow your hips to droop or raise up and break your straight line. If this is too challenging, allow your knees to drop to the mat and perform your 10 second holds in the modified Plank, and complete the Sun Salutation series on each side.

The last round, we will try a side Plank on each side, rather than a 10 second hold. Come into Plank with your hands a bit in front of rather than directly under your shoulders. We will open to the right first. Drop your left knee to the ground, and INHALE and open your body towards the right while raising your right arm to the sky/ceiling. You should be facing to the right side, supported on your left knee, left hand/arm, and right foot. If you are comfortable here and want a challenge, straighten your left leg so you are supported on just the outside of your foot and left hand/arm. I typically hold my side plank for a breath or two, not a full 10 seconds. EXHALE down and back to plank or table top, and do another side plank opening to your left. Come back to your standard Plank, inhale, and then exhale down with control to Chaturanga Dandasana or knees-chest-chin, and complete the Sun Salutation series with side planks on each side.