Good morning Yogis! We are continuing our special Upper Limbs week! We are ending a special bonus daily meditation month with a week of special meditation practices.
Everyone has their own mantra. – Russell Brand
Today’s Daily Yogi Practice is to try a mantra meditation. You can try some OMs, a traditional Sanskrit mantra, or some common English motivational mantras.
Good morning Yogis! We are continuing our journey through the Limbs of Yoga to the third limb – Asanas / poses, and we have a bonus meditation month for June. Although the moving meditation of Vinyasa style is most common, I find passive Yin and Restorative Yoga with Asanas held for an extended period to be meditative as well.
Yin is probably familiar to those in the west from “Yin and Yang” (PS Yang actually rhymes with pong, not pang!). Yin and Yang is a concept of complementary opposing forces. Yin represents dark, shade/shadow, feminine, and passive sides. Yang represents light, sun/light, male, and active sides. Yang Yoga Styles include Hot / Bikram Yoga and Vinyasa is also a very active style. So, we would expect a Yin class to be passive, and the opposite of an active / Vinyasa style class. Yin classes are often slow paced, with passive Asanas / poses held for a longer period of time.
Restorative Yoga is a type of Yin Yoga. This style usually utilizes props to support the body in Asanas / poses held for very long periods of time, typically 5-10 minutes. Restorative Yoga is typically extremely gentle and safest for Yogis with injuries.
Today’s Daily Yogi Practice is a Yin or Restorative series. As I mentioned, Restorative Yoga typically requires a lot of support! I prefer lots of blankets, bolsters, and/or pillow for most restorative poses. I usually only use blocks during restorative practice for support under limbs… I usually prefer couch pillow for my head! If you do not have a bolster, you can try a large firm pillow.
Check out a sped-up version the Yin video above, to get a quick idea of what this style is like! You will notice passive poses held for an extended period of time, often with support from blocks, bolsters, or pillows.
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 with these Yin and Restorative series! Which version did you try? What did you think? Always remember, be kind!
Good Morning Yogis! Today is the start of Cancer Season – Happy Birthday Cancer Yogis! We will cover an Asana today inspired by Cancer – Crab Pose. This is a great chest opener and counter-pose for forward bends, but you should avoid this pose if you have neck or shoulder injuries. Today is also the Summer Solstice – Happy Summer!
Today’s Daily Yogi Practice is to try Crab Pose Asanas inspired by the start of Cancer Season!
Tag @dailyyogi.world with your Cancer Pose Pics on Instagram!
The full expression Asana is a great chest opener, and is especially great for the core and glutes. I usually practice this as a counter pose after Navasana or Boat Pose. This is also a precursor to the advanced Urdhva Dhanurasana or Wheel Pose.
You will enter this pose by sitting on the mat in Dandasana or Staff Pose if you are coming from Navasana or Boat Pose with your hands on the mat. Bend your arms back and place your hands palm down on the mat just behind your hips – they can face forward or back for this Asana, but make sure to point fingers towards your shoulders if working progression to Wheel. To come up, press into your hands and lift your booty off the ground, then use your core to lift your hips and torso to parallel to the ground. Hold for 2-6 breaths. To come out, lower your back to the mat, then lay legs back out.
Catuspadapitham Asana – Crab Pose
Check out our Top 5 Yoga Equipment and Yoga Mats!
Do not push yourself to pain on your Yoga Journey! Many Yogis of all levels embrace all kinds of blocks and props. Do not hesitate to grab a couch pillow for extra support, a block for extra support or when you cannot reach the floor, or a strap for extra arm-reach and leverage.
Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.
Please comment and let us know how Crab pose was for you! Do you want to share an Asana inspiration for your sign’s pose? Always remember, be kind!
Good morning Yogis! We are in the middle of a meditation-focused month for June, and today is Asana Day. So, today we will keep with the moving meditation theme for this weekend, and revisit Vinyasa Yoga and its meditative flowing style.
Vinyasa is arguably the most common class at Yoga Studios in the West. This is a fast-paced Asana practice combining breath with fast transitions between Asanas / poses to “flow” almost like a dance. Although these classes are popular, they are not for beginners. You should know many poses very well and sometimes how to transition between these poses. Vinyasa refers to the connections between breath and movement and a traditional Vinyasa class will move like a dance. Power flow also has this breath/movement connection or “flow” but is primarily cardio and strength-focused.
Today’s Daily Yogi Practice is a traditional Vinyasa Yoga series. This is a very challenging Asana practice moving quickly between each Asana.. you may want to try the beginner version if you have never tried a Vinyasa class before or are still learning the poses!
Check out a sped-up version of each of these videos above, to get a quick idea of what this style is like! You will notice linking breath to motion to “flow” through poses like a dance, with each Asana often held for only one breath.
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.
Good morning Yogis! Today is National Trails Day and National Prairie Day and tomorrow is World Environment Day,. So, we are taking a quick break from our cycle of practices inspired by the 8 Limbs of Yoga to focus on practices for our special Meditation Month and getting outside for these environmentally focused holidays.
Action does not get one to the destination, action IS the destination. – Brian S. Woods
Today’s Daily Yogi Practice is to try a moving meditation. I recommend a meditative hike or drive! Check out the US National Parks Pass if you love meditative hikes – this covers US national park entrance fees for a year, and helps support public conservation.
Driving is my favorite meditative activity, I definitely have the “monkey mind” so having something big to focus on is very helpful for me, and these meditative drives often result in solutions to problems or my best ideas.
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!
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!
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!
Follow us on Instagram – easy access to our daily positive practices Plus second daily reminder photo /edit On INSTAGRAM Only (2nd Insta post currently paused)
@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!
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!
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!
Good morning Yogis! Our Challengers are taking a break from the Sun Salutations pose breakdown for Sitali Pranayama, a cooling breath we covered on the Summer Solstice! If it is as cold as it is in the Colorado mountains today (we have snow for another month!) you may want to try a warming Pranayama such as Bellows Breath again today!
Today is the start of Gemini Season – Happy Birthday Gemini Yogis! PS I am a Gemini (sun sign) so this is a special one for me! We will cover an Asana today inspired by Gemini – Temple Pose. Remember that Gemini is twins, so I also want to introduce Partner Yoga! Asanas for a pair of Yogis range from beginner poses like Temple Pose or Lean-On-Me featured today, up to advanced Acro Yoga for two!
Today’s Daily Yogi Practice is to try Temple Pose Asana (alone or with a friend) or Partner Yoga inspired by the start of Gemini Season!
Tag @dailyyogi.world with your Temple Pose Pics on Instagram!
Temple Pose
This Asana can be performed solo – against against a wall to still get the ‘Lean-On-Me’ effect, or with hands on hips. I recommend trying solo with hands on hips BEFORE trying as a pair!
You will enter this pose by standing with your legs a bit further than hip-distance apart. Lean forward until your torso is parallel to the floor. Keep shoulders down and back, and keep hips and legs aligned. Hold for 30-60 seconds. To come out solo, tighten your core and stand back up.
If you are performing with a partner, start with hands on each other’s shoulder’s using for support but NOT weight, and slowly walk back into the pose. To come out as a pair, step a bit further back to avoid bumping heads, and come into a forward fold.
Check out our Top 5 Yoga Equipment and Yoga Mats!
Do not push yourself to pain on your Yoga Journey! Many Yogis of all levels embrace all kinds of blocks and props. Do not hesitate to grab a couch pillow for extra support, a block for extra support or when you cannot reach the floor, or a strap for extra arm-reach and leverage.
Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.
Please comment and let us know how Temple Pose or Partner Yoga was for you! Do you want to share an Asana inspiration for your sign’s pose? Always remember, be kind!
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!
Check out our new video for some variations of Phalakasana and our yoga workouts above!
Follow us on Instagram – easy access to our daily positive practices Plus second daily reminder photo /edit On INSTAGRAM Only (2nd Insta post currently paused)
@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!
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!
Today’s Daily Yogi Practice is to go “back to basics” with either Anjaneyasana / Low Lungeor 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!
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!
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!
Happy Monday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
We added videos to our original pose breakdowns.. check out the new video with options for arms through this pose below and in our original Talasana post!
Today’s Daily Yogi Practice is to go “back to basics” with either Talasana / Palm Tree Poseor 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!
Happy Sunday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
We recently added videos each day to our original pose breakdowns.. check out the new video with options for arms through this pose below and in our original Tadasana post!
Since May is Correct your Posture Month if you have done this before, I strongly suggest checking and correcting your posture as we revisit this traditional series. Take note of your ankles, knees, hips, ribcage, shoulders, chin, and ears, and take note of both the location and any tilt in these areas.
What do I do with my hands?!
Check out this little video for a few options for arms through Tadasana. I prefer to “swan dive” forward as in the first and second option. I find bringing hands up together above head and bringing prayer hands straight down to be most popular in the Yoga Studios I visit. You can also try bringing arms up straight in front of you… Try a few options, and pick your favorite!
Check out our Top 5 Yoga Mats and Equipment for Newbies!
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!
Happy Thursday Yogis! We will soon break down each of the Asanas in the Surya Namaskar, or Sun Salutations Series. May is Correct Your Posture Month, so I suggest focusing on a particular part of your body alignment through this series. This week I am focusing on neck alignment – keeping my ears over my shoulders, and ears back and up.
The next few days as new Yogis doing our 30 Day Challenge are learning this series, we will re-examine variations of each of the poses and modifications in the Sun Salutations Series.. stay tuned!
Talasana – Palm Tree Pose
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Please comment if you would like to share your experience! What did you think? If this is part of your morning practice, how many repetitions do you do? Always remember, be kind!
Good morning Yogis! We are beginning another 30 Day Intro Challenge for May. today we will set focuses for our 8 Limbs Practices. New Yogis – please just learn about the 8 Limbs for now!
New & Intro Challenge Yogis – Please navigate to our intro weekend posts below!
Today’s Daily Yogi Practice is to set a philosophy based focus or intention for yourself from the 8 Limbed Yoga Practices for May. In traditional Yoga this is something a Guru would recommend for his student, but this is a personal journey so please focus on prioritizing a few practices that you need in your life. Please review the 8 Limbs of Yoga and select one or two practices that you would like to focus on more often than our cycle of every 10-20 days with Daily Yogi.
Our daily practices will stay synced up with our 30 Day Challenge Group throughout this month. If this is not your first month of Daily Yogi, consider setting coordinating your philosophical practice with a more physical daily Yoga practice (ie Asanas, Pranayama or Meditation) that is meaningful to you as we discussed yesterday! For example, if you have set Meditation as your daily practice and Ahimsa (non-violence) as your intention for the month, perhaps select Loving-Kindness Meditation for your daily meditation practice. Or, if you have selected Pranayama and Santosha (contentment), make sure to bring mindfulness to your breath work practices, focusing on the sensations throughout your body with each inhale and exahle.
If you have been with us since January, you may remember for 2022 I am prioritizing Svadhyaya (self-study) with increasing the frequency of my journaling habit, Aparigraha with a focus on gratitude, and Santosha (contentment) with mindfulness and living in the present moment. I have been very consistent with my Svadhyaya habit thanks to my 5 year daily prompt journal (see below in recommended journals) and my Santosha (contentment) mindfulness practices, but am happy to reflect and revisit my commitment to Satya (truthfulness) now mid-year.
Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame. – B.K.S Iyengar
Need a Journal? Check out my recommended blank and guided journals!
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 if you would like to share your practice intentions for this challenge month. Stay tuned for our first positive practice from the Yoga Sutras on Monday – we will stay synced up with our 30 Day Challenge Group throughout the month! Always remember, be kind!
Good morning Yogis! We are completing 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 Reclined 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.
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 Reclined Asana. Most Reclined Asanas are beginner and restorative poses, which allow passive stretching. There are also Yoga Workouts utilizing Reclined poses, such as Boat to Crab or repeated Bridge Pose for glute and core exercises!
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 Twisting 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.
Parivrrta Uttanasana – Standing Forward Bend Twist
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 Twist Asana. Most Twist Asanas are beginner poses, or modified beginner poses. Make sure to do each twist on both sides! If you are in a seated pose such as Sukhasana or Easy Pose, I recommend flipping your feet and performing the twist on both sides a second time.
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.
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!
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 Arm Balance 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.
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 arm balance Asana. Most Arm Balance Asanas are advanced poses, requiring significant upper-body strength. I do not include a large variety of Arm Balancing 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!
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 Hip Openers or Forward Bending 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.
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 forward bend Asana. Some Forward Bending Asanas are beginner or basic poses, but I would consider this group as a whole to be intermediate since as you progress, you will come into deeper forward bends in your practice, for example progressing from Uttanasana or Standing Forward Bend into Padangusthasana and Padahastasana. I have found these Asanas to be an important lesson in coming only to where comfortable and breathing to open, rather than pushing oneself to discomfort.
Today I recommend my favorite Balasana or Child Pose Sequence – starting in Child’s Pose with arms back and palms up, then Wide Child’s pose with palms down, and back to Child’s Pose with arms back and palms down.
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 Heart Openers or Backbend 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.
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 backbend Asana. Some Backbend Asanas are beginner or basic poses, but I would consider this group as a whole to be intermediate since as you progress, you will come into deeper backbends in your practice. Additionally, Yogis must exercise caution with backbends and not push beyond comfort to avoid injury with many of these poses. I find these Asanas to be some of the most important, especially to counter the common forward hunched back from sedentary jobs. These poses open the thighs, chest , shoulders, and/or abdomen.
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Please comment to share your experience! What did you think? Which is your favorite of these Heart Opener Asanas? Always remember, be kind!
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 Standing 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.
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 standing Asana. The Sitting Asanas we started with yesterday are generally beginner or easy Asanas. Some Standing Asanas are beginner or basic poses, but I would consider this group as a whole to be intermediate since many more advanced Asanas are Standing poses. Most Yoga classes begin with a standing sequence, since these are generally more energizing and strengthening. Today I recommend a balancing Asana like Vrksasana – Tree Pose or a standing pose combining strength and flexibility such as Trikonasana – Triangle Pose.
Good morning Yogis! We just wrapped up practice of each of the Limbs of Yoga. Today we will begin a series on different categories of Asanas I use – Seated, Arm Balance, Heart Opener / Backbend, Hip Opener / Forward Bend, Standing, Inversion, Twist, and Reclined. Today we will begin with Seated and review favorite seated poses that are best for meditation. Please note through this series that many of the Asanas can belong to more than one group – for example a seated twist would clearly belong to both Seated and Twist categories, and a reclined twist would belong to both Reclined and Twist.
I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing one of my favorites – Beginner AM (20 Minute), which includes the beginner version of this pose that I can do! I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class!
Today’s Daily Yogi Practice is to try any seated Asana. Firstly, please try all of them, at least briefly, and see which feels best for you! Please note different seats are comfortable for different bodies. I enjoy Padmasana / Lotus Pose which many Yogis find very uncomfortable, and I find Virasana / Hero’s Pose a bit rough on my knees and best with a block under my seat. Also, these seated poses are also the best positions for your meditation and Pranayama practice! Perhaps select your favorite as your comfortable seated position for your meditation practice going forward!
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.
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.
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.
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.
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Please comment to share your experience! What did you think? Which was your favorite of these seated poses? Always remember, be kind!
Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the third limb of Yoga – Asanas. Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Shavasana (shah-VA-sa-nuh) or Corpse Pose is my choice for Asana Day today – this is possibly the most important Asana, so I would like to revisit this today!
I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing Intermediate Relaxation (30 minutes).
Today’s Daily Yogi Practice is to try focus on Shavasana or Corpse Pose in your Asana practice today for AsanaDay! Shavasana at the end of your Asana session is important for your body to take in the changes you made during that session. Also, the Shavasana section of an Asana class is a great time for meditation and Pranayama.
I learned you should have 5 minutes of Shavasana for every 30 minutes of practice. However, this means only 10 minutes of Shavasana after an hour of practice, but I have read about more meditative benefits of Shavasana at 15 minutes and longer. Perhaps adjust your practice schedule to allow for a longer Shavasana today!
Shavasana – Corpse Pose
Shavasana – Corpse Pose
Lay on your back, and allow your legs and feet to gently splay open. Rest your arms a few inches away from your body, with palms facing up. Close your eyes, and allow your entire body to relax and sink into the mat.
To come out, gently roll onto your right side, then press your hand into the mat to come back up slowly into a seated position.
Take deep breaths into your belly (perhaps try Vilona Pranayama or Yogic / Three-Part Breath). You can use a couch pillow under your head and/or knees, or any modifications to make this pose more comfortable for an extended time. I occasionally take Shavasana with knees bent and feet on the floor, and/or with elbows bent and hands under my head or cactus-arms to the side.
PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!
Check out our Top 5 Yoga Mats and Equipment for Newbies!
Disclosure: I only recommend products I would use myself, and all opinions expressed here are our own. This page contains affiliate links that at no additional cost to you, may earn me a small commission. Read full privacy policy here.
Please comment to share your experience! Do you always include Shavasana with your Asana practice? Have you taken a 15 minute or longer Shavasana before? Always remember, be kind!
