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.
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Good morning Yogis! Today is World Environment Day, National Trails Day, AND National Prairie 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 drive or hike! 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.
Moving Meditations
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!
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! 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!
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!
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!
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 2021 I am prioritizing Svadhyaya (self-study) with increasing the frequency of my journaling habit, Satya (truthfulness) particularly with myself and things that no longer serve me, 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!
Happy May Yogis! Also, welcome to our 30 Day Intro Challenge! We are starting another 30 Day Intro Challenge for May. Typically we start Saturday with Resolutions / Intention Settings. If you have been with us since January and our last Challenge, please consider revisiting your intentions and resolutions for the year, since we are at the 1/3 point of 2021.
New & Intro Challenge Yogis – Please navigate to our intro weekend posts below!
Today’s Daily Yogi Practice is to set our Intentions or any Resolutions for May. Our daily practices will stay synced up with our 30 Day Challenge Group throughout the month. If this is not your first month of Daily Yogi, consider setting an intention for yourself for this month, or keeping another daily Yoga practice (ie Asanas, Pranayama, or Meditation) that is meaningful to you! I am continuing to focus on my daily Asana practice from April into this month, and I have maintained night-time meditations to fall and stay asleep. I am really trying to keep my Hydration habit for the year, and am working at sticking to morning and evening self-care routines I have set for myself and modified as the year has progressed.
Every journey begins with the first step of articulating the intention, and then becoming the intention. – Bryant McGill
Please comment if you would like to share your intentions or your own personal bonus daily yoga practice for this month. Stay tuned for our review of the 8 Limbs of Yoga tomorrow, and our first positive practice from the Yoga Sutras on Monday – we will stay synced up with our 30 Day Challenge Group throughout the month of May! 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.
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.
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!
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.
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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!
Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Balasana (bah-LA-sa-nuh) or Child’s Pose is my choice to represent Ishvara Pranidhana. I feel this pose, folding over from kneeing, represents the surrender. There are two versions of this pose that I enjoy practicing, and we will cover both variations.
I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing a Forward Folds class that I feel embodies Ishvara Pranidhana
Today’s Daily Yogi Practice is to try Child’s Pose for Ishvara PranidhanaDay! Many Yoga Studios where I practiced in the past use only Wide Child’s Pose below. I prefer to use both versions of this pose in my practice. I start with regular Child’s Pose for about 30 seconds with palms up, then expand to Wide Child’s Pose for 30-45 seconds, then close legs and return to Child’s Pose again for 30 seconds before moving on.
Start in a kneeling position, sitting on your feet with your knees about hip distance apart. Fold forward from your hips, resting your chest on your thighs. You can rest your chin or forehead on the mat. Bring your arms back behind you and rest your hands on the mat, and let your shoulders melt over your knees. Palms can face up for more of a stretch between your shoulders, or palms can face down for more of a lower back stretch.
Balasana – Wide Child’s Pose
Balasana – Wide Child’s Pose
Start in Child’s Pose above. Bring your toes together, spread your thighs, and lay your chest between your legs on the mat. Bring your hands forward on the mat in front of you – your palms should always be down on the mat in Wide Child’s Pose.
Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold each pose for at least 3-5 full breaths. I start with regular Child’s Pose for about 30 seconds with palms up, then expand to Wide Child’s Pose for 30-45 seconds, and bring legs together and arms back to return to Child’s Pose again with palms down for 30 seconds before moving on. You can also use a couch pillow or block under your head or chest for extra support.
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I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my old favorites with both of today’s poses – Intermediate Combination (30 Minutes).
Today’s Daily Yogi Practice is to try Triangle and Extended Side Angle Pose for Svadhyaya Day! These poses are common in all styles and levels of Yoga. I find these poses easiest to enter from a wide legged stance, flipping my legs into position, and leaning over into the pose. If you have a hard time reaching the ground, these are great poses to modify with a block to help open your chest to the side! Always make sure to perform these poses on both sides – it is easiest to come back up to wide legged pose, flip your feet, and perform on the other side
Journal DaY
Our first Svadhyaya Day, we started journals to have a source for self-study. I am using Svadhyaya Days to keep up with this practice.. perhaps make another journal entry with me today! I personally made increased Svadhyaya one of my New Years’ Resolutions this year, and have been using both daily prompt 5-year guided journal and more artsy guided journal that I already completed! The 5-year guided journal prompt for today 4/16 is “How do you think people describe you?” or maybe use of the following days’ prompts: “What is your most attractive quality?” or “Train, car, or airplane?”
Trikonasana – Triangle Pose
Trikonasana – Triangle Pose
Feet – Feet should be about 3 – 4 1/2 feet apart, flat on the ground. The front foot should point straight ahead, and the back foot should point straight to the side (or pointing slightly forward if hips are tight).
Legs – Your legs should both be straight. Keep back leg straight, with knee to the side. Keep front leg straight, with knee pointing forward.
Hips – Hips are debated in Triangle! I prefer to keep open to the side, but I have heard many Yoga Teachers recommend keeping stacked ie down to the ground. Perhaps try both, and see which feels better to your body!
Torso – Make sure you are bending from the hips, not the waist. Try to keep your torso facing to the side, as close to parallel to the ground as possible.
Arms – Your arms should be open to the side at your shoulders, palms open to the side. If you can, press your bottom hand into the mat or your shin to help your chest open to the side. If you cannot reach easily, press your hand into a block. Make sure to keep your shoulders pulled down and back, away from your ears.
Head and Neck – Keep your neck in line with your body. If comfortable, look up at your hand. Otherwise, you can keep your head in line with your torso and look down or straight out to the side.
Feet – Feet should be about 3 – 4 1/2 feet apart, flat on the ground. The front foot should point straight ahead, and the back foot should point straight to the side (or pointing slightly forward if hips are tight).
Legs and Hips – Keep back leg straight, with knee to the side. Keep front leg bent, with front knee over ankle. Keep hips open to the side. Try to expand the space between your legs as your breathe in this pose.
Torso – Make sure you are bending from the hips, not the waist. Try to keep your torso facing to the side, as close to parallel to the ground as possible. Rotate your chest up to open to the side as much as possible
Arms – Reach your top arm straight over your head near your ear, making a straight line from your back foot to your top hand. If you can, press your bottom hand into the mat or your shin to help your chest open to the side. If you cannot reach the mat easily, bend your arm and rest on your knee, or press your hand into a block. Make sure to keep your shoulders pulled down and back, away from your ears.
Head and Neck – Keep your neck in line with your body. If comfortable, look up at your hand. Otherwise, you can keep your head in line with your torso and look down or straight out to the side.
Utthita Parsvakonasana with block
Utthita Parsvakonasana – Beginner Extended Side Angle
Utthita Parsvakonasana – Extended Side Angle (Variations)
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PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!
Please comment to share your experience! Have you tried Triangle, Extended Side Angle, or the modified variations before? Always remember, be kind!
Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Utkatasana (oot-kah-TA-sa-nuh) or Chair pose is my choice to represent Tapas. This is a challenging pose, and a great workout when held for an extended time. The literal translation from Sanskrit is Powerful or Intense Pose. If you hold this Asana for a full minute, I am sure you will feel why this pose was named “Intense”!
I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing a new Hip Hop Vinyasa.
Each Tapas day, we check in on our progress with the daily habits we have set for ourselves. It typically takes 30 Days to set a new habit (which is why I love these 30 Day Challenges!) so if you have kept up on your daily habit you have likely successfully formed a new habit! Congratulations, keep it up.. perhaps it is time to add a new daily habit to your routine!! If you have not kept up, examine why you did not, and consider if you want to keep this goal or set a new one. Evaluate the reminders and/or rewards you set for yourself, and perhaps modify these systems to ensure your success! Yoga is a practice, and successfully changing our habits is about consistency, so we will keep checking in on our goals on Tapas Days.
As mentioned we are in a daily Asana Challenge, which I have kept up with by wearing workout clothes to bed and practicing first thing in the morning. I also have a daily habit of practicing French or Spanish with Duolingo… I am pretty pleased with myself recently passing a 200 Day Streak! I have missed fewer than 20 days in all of 2020, but there is just something very rewarding about the increasing number of days in a row. And, lastly, this daily Asana Challenge has helped put me on the right path to meet another goal – hitting all three rings on my Apple Watch.
Today’s Daily Yogi Practice is to try Chair Pose for Tapas Day! This pose is common in all styles and levels of Yoga. It is a great alternative to backbends to stretch thighs and back, and is a fantastic workout for legs and glutes when held for 30-60 seconds!
Inhale and lift your arms above your head, palms facing in, and sit your hips back as if you are sitting back in a chair. Keep your shoulders down and back straight, and try to get your thighs as close to parallel to the ground as possible. It is more important to have a straight back than to “sit” lower into your chair. Look up between your hands if comfortable.
Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 3-5 full breaths. I recommend playing with weight in your feet a bit through this pose – generally you should keep all weight in your heels. Perhaps try lifting your toes slightly from the mat! Or, shift your weight into the balls of your feet, and try lifting your heels slightly from the mat, preparing for more advanced variations of this pose like Awkward Pose (a Hot Yoga favorite) and Drinking Bird Pose. Or, try placing a block between your knees for an even more challenging lower-body workout!
To come out of Utkatasana, inhale and straighten your knees back to Tadasana / Mountain Pose, then exhale and lower your arms – you may want to come all the way forward into Uttanasana / Standing Forward Fold to counter this pose after holding for a long time.
Utkatasana with toes lifted
PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!
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! We are continuing our cycle through the Yoga Sutras with the second of the Niyamas – Santosha or Contentment. Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Ananda Balasana (ah-NAN-duh buh-LA-sa-nuh) or Happy Baby pose is my choice to represent Santosha. In addition to having a synonym for contentment in the name, it is hard not to smile rocking back and forth like a happy baby in this pose!
I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorites – Intermediate Flexibility, and adding an extra Ananda Balasana at the end of this series.
Today’s Daily Yogi Practice is to try Happy Baby Pose for Santosha Day! This pose is a favorite among all levels of Yogis, and is a great passive hip opener.
Start laying on your back in Savasana / Corpse Pose with your knees bent and feet on the mat. Exhale and hug your knees in towards your chest.. you may want to enjoy this pose for a few breaths before coming into this pose!
Inhale and reach your hands between your knees. Grab the outside of each foot, exhale and spread your legs to each side of your torso. Ideally, your thighs will be parallel to the ground on each side of your torso and your feet will be flat up to the sky, but only bring your legs down as far as is comfortable. Your arms should be gently spreading your legs to the sides rather than forcing them down to the ground.
Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 3-5 full breaths. You can stay still, or rock slightly side to side like a happy baby this pose is named for. When you’re ready, release your feet and come back into Savasana / Corpse Pose with your knees bent and feet on the mat.
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Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the first of the Niyamas – Saucha or Purity. Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Seated Twist or Parivrtta Sukhasana (pa-ree-VRR-tah sook-HA-sana) and Reclined Twist or Jathara Parivartanasana (jah-TAH-ruh PAH-ree-var-tah-NAH-sa-nuh) are my choices to represent Saucha, since these twisting Asanas assist in detoxification according to BKS Iyengar. I have seen this twisting/detoxifying benefit debated, but most agree that twisting Asanas do help with digestion.
I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorites – Twist and Align, which includes many twisting poses!
Today’s Daily Yogi Practice is to try our twisting Asanas for Saucha Day! These poses are frequently included near the end of class for all levels Yogis and all styles of Yoga. Make sure to hold these twisting poses for a few breaths, and ALWAYS practice twisting Asanas on both sides!
Start in a comfortable cross-legged position of your choice – I prefer Siddhasana over Sukhasana. If the cross-legged positions are not comfortable seats for you, you can try in Virasana instead. Whatever seat you choose, make sure your hips and shoulders are aligned and stacked over each other before you begin, and upon returning to center.
Inhale and sit tall, perhaps press your hands into your knees to help lengthen your spine. On an exhale, bring your left hand to the outside of your right knee, and rest your right fingers on the mat behind you to bring your shoulders around to the right.
Lengthen your spine on inhales, and twist a bit further if comfortable on exhales in twisting poses. You can gently press your fingers into your knee to help deepen the twist. Hold for several breaths, and return to center on an inhale.
Make sure to repeat on both sides! If you are seated in a cross-legged position, flip your feet the opposite way and perform again on both sides.
Start laying on your back in Shavasana or Corpse Pose with your knees bent and feet on the mat. Exhale and hug your knees in towards your chest.. you may want to enjoy this pose for a few breaths before starting the twist!
Inhale and bring your legs up slightly away from your chest so your knees are over your hips, and extend your arms straight out at shoulder height with palms facing down to prepare for the twist. On an exhale, lower both legs down to the right until your right knee touches the ground, making sure your knees stay parallel to or below hip level (NOT tucked up towards your arms, which can cause injury!). Try to keep both shoulders on the ground. If comfortable, you can lift your head slightly and look towards the left, or just keep looking straight up.
Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 3-5 full breaths. Inhale to lift your legs and come back to center, then exhale your legs down to the left and repeat on the other side.
For a slightly deeper twist you can either hop your butt slightly to the left before twisting to the right, and repeat this little pre-twist booty hop on the other side. For a much deeper twist, you can cross your left leg over right leg before lowering legs to the right, and vice versa.
Standing Hand to Big Toe or Utthita Hasta Padangusthasana (OOT-hit-TAH HAH-stah Pa-dahn-goose-THAH-sa-nuh) is my choice to represent Aparigraha, since this is a very challenging balance and full-leg stretch. You will also likely fall over a few times, so enjoy a few laughs working on this Asana! In fact, I usually practice with a variation of this pose, and I occasionally work on the full version but cannot fully straighten my leg. Please see our wonderful featured Yogi @metalynith who is making awesome progress with flexibility and balance in her Yoga practice, and volunteered to model this challenging Asana for me <3!
Utthita Hasta Padangusthasana – Standing Hand to Big Toe Pose
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 some Standing Hand to Foot for Aparigraha Day! This is a challenging pose for all levels Yogis. Make sure to incorporate Aparigraha, and just practice without expectations, and see how you can progress with this journey pose. Remember – practice not perfection! We will talk about the variations of this pose both with and without the toe hold today! Start in Tadasana – Mountain Pose.
Utthita Hasta Padangusthasana Variation – Standing Hand to Big Toe Variation
Utthita Hasta Padangusthasana – Beginner Standing Hand to Big Toe
Feet and Legs – Start in Tadasana – Mountain Pose. Claw your toes into the mat slightly to keep your arches from falling into the mat. Perhaps keep a slight bend in the knee, Always make sure you avoid hyper-extending or locking your knees. We will perform with the right leg first – so shift all weight into your left leg. After placing your hands on your hips, inhale and slowly lift your right leg, trying to bring parallel to the ground.
Hips – Make sure your hips are neutral. Err on the side of tucking your tailbone under, rather than sticking your booty out.
Torso – Notice your rib cage in mountain pose. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. Make sure you keep your back straight throughout this Asana, and do not let your shoulders or lower back round.
Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. Gaze ahead at a single unmoving point to help with balance.
Arms – Place your hands on your hips to stay balanced in this pose.
Utthita Hasta Padangusthasana – Standing Hand to Big Toe
Feet and Legs – Start in Tadasana – Mountain Pose. Claw your toes into the mat slightly to keep your arches from falling into the mat. Perhaps keep a slight bend in the knee, Always make sure you avoid hyper-extending or locking your knees. We will perform with the right leg first – so shift all weight into your left leg. After placing your hands on your hips, inhale and slowly bend your right leg and lift your right foot in towards your groin. Grab a hold of your right big toe with your right index and middle fingers. On an exhale, slowly extend your leg forward. It is okay if you cannot get your leg straight – it is better to keep your spine long than have a straight leg.
Hips – Make sure your hips are neutral. Err on the side of tucking your tailbone under, rather than sticking your booty out.
Torso – Notice your rib cage in mountain pose. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. Make sure you keep your back straight throughout this Asana, and do not let your shoulders or lower back round. If you notice your back rounding, either bend your knee slightly to straighten your back, or work the beginner version of this Asana above until you can come into parallel to the ground without losing your posture.
Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. Gaze ahead at a single unmoving point to help with balance.
Arms – Place your left hand on your left hip to help stay balanced in this pose. Keep a hold of your right big toe with your right index and middle fingers, and bend your elbow to deepen the stretch.
To come out of either variation of this pose, first release any toe hold and slowly lower your foot back down to the ground on an exhale. Make sure to repeat this Asana on both sides, and notice any differences in balance and flexibility between sides without judgement!
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Since we are in the middle of an April Daily Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Standing Backbend or Anuvittasana (Ah-NUH-vee-TAH-sa-nuh) is my choice to represent Brahmacharya, since this pose requires moderation – you must gently lean back and avoid straining to avoid injury! This is a great pose for monitoring your yoga journey with Asanas, because you will come further and further into backbends as you increase your flexibility. Moreover, this pose literally translates from Sanskrit as “found” or “obtained” pose. I think further emphasizes the journey aspect of this Asana.
I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing one of my favorites – Beginner Flexibility (30 Minute), which includes plenty of Standing Backbends!
Today’s Daily Yogi Practice is to try some Standing Backbends for Brahmacharya Day! This is a common opening pose series for all levels Yogis and all styles of Yoga. We will now talk about the standing and supported variations of this pose today! Start in Tadasana – Mountain Pose.
Feet – Think of your feet as three primary contact points with the ground. These are the heels, pinky toes, and big toes. Make sure your big toes are touching. If possible, make sure the back of your heels are touching. If you have a lower back injury like I do, you may also find it easier to keep the heels slightly apart. Claw your toes into the mat slightly to keep your arches from falling into the mat.
Legs – Make sure your legs are comfortably straight. Perhaps keep a slight bend in the knee. Always make sure you avoid hyper-extending or locking your knees.
Hips – Make sure your hips are neutral to start. Then on the exhale, tuck your tailbone under and press your hips slightly forward to come into the backbend. As you get more comfortable with this pose, you can press your hips further forward to come into a deeper backbend.
Torso – Notice your rib cage in Tadasana / Mountain Pose. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. First inhale your hands into position, and then exhale as you gently press your hips forward and lean your torso back into a comfortable backbend.
Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. Either close your eyes, or gaze softly ahead.
Arms – On an inhale before exhaling back into this pose, bring your arms over your head next to your ears, keeping your shoulders down and back. You can press your palms together, or keep them slightly separated.
Beginner Yogis may want to come into Salamba Anuvittasana – Supported Standing Backbend as pictured below. Point your fingers down towards the mat and press your palms into your hips or lower back, and make sure your elbows stay pointed straight back to help your chest open.
Finally, to come out of this pose, lead forward and lift with your chest on an inhale to come back into Tadasana / Mountain Pose.
Come into Anuvittasana / Standing Backbend on inhales, and back to Tadasana / Mountain. or all the way forward to Uttanasana / Standing Forward Bend on exhales. Then, repeat a few times. I recommend this series to stretch and warm up the spine and torso at the beginning of Asana practice!
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Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the third of the Yamas – Asteya or Non-Stealing. Since we are in the middle of an April Daily Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Salamba Sarvangasana (Sah-LAHM-ba Sar-vahn-GAH-sa-nuh) or Supported Shoulder Stand is my choice to represent Asteya since this is a supported balancing pose, and one way to practice Asteya is examining and maintaining balance in our relationships, making sure to support those who support us.
I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorites – Intermediate Balance (30 Minute), which includes series moving between Salamba Sarvangasana / Supported Shoulder Stand and Halasana / Plow Pose!
Today’s Daily Yogi Practice is to try Salamba Sarvangasana / Supported Shoulder Stand for Asteya Day! This is a challenging inversion. If you are a new yogi, only come up as high as you are comfortable! We will start from corpse, and use the core to lift into this Asana.
Feet and Legs – Start laying on your back in Shavasana / Corpse pose, with knees bent. As you press palms into the mat, use your core to lift your legs as close to perpendicular to the floor as you are comfortable. Try to use your core and bring your entire body into a straight line if possible. This is one of the few Asanas where it is best to keep your toes pointed, for balance. Keep your legs supported with your arms, perhaps just stay in Ardha Sarvangasana / Half Shoulder Stand (image below) until you build balance and core strength to bring your legs and torso closer to a straight line.
Torso and Head – You will lift your torso from the floor to come into this inversion. Allow your chin to come to your chest. Make sure you do not turn your head or neck to either side in this or any inversion to avoid injury.
Arms – Start in Shavasana / Corpse pose, with knees bent and palms resting on the floor next to your hips. To come into the pose, press your hands firmly into the mat for leverage to lift your legs and torso off the floor. Once you are able, turn your fingers in and grab your hips, using your hands and arms to support your lower body in this inversion.
To come out of this pose, lower your hips and legs over your head into Ardha Sarvangasana as pictured below, release your hands to the mat, and slowly unroll your body down to the mat into Shavasana / Corpse.
Ardha Salamba Sarvangasana – Half Supported Shoulder Stand
PS If you are comfortable with variations of this pose, please tag us with your pictures on Instagram!
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Please comment to share your experience! Have you tried either version of Sarvangasana / Shoulder Stand before? Always remember, be kind!
Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the second of the Yamas – Satya or Truthfulness. Since we are in the middle of an April Daily Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Parighasana (Pah-ree-GAH-sa-nuh) or Gate pose is my choice to represent Satya, since one of my favorite quotes about truth is the Sufi Three Gate Saying below!
Before you speak let your words pass through three gates. At the first gate ask yourself – is it true? At the second gate ask – is it necessary? At the third gate ask – is it kind? – Sufi Saying
I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing one of my favorites – Beginner Flexibility (30 Minute), which includes a gate series!
Today’s Daily Yogi Practice is to try Parighasana / Gate Pose for Satya Day! This is one of the few Asana / poses that intentionally works a turned – out leg. We will talk about how to get into this pose from a kneeling position today! Start in a comfortable kneeling position.
Feet & Legs – Start by kneeling, sitting on your feet. Lift your seat and come up onto your knees, keeping your legs about hip-distance apart. We will start on the right – extend your right leg to the right, turning your leg out, and laying your right foot flat on the ground. Try to keep your standing knee and foot in a line
Hips – Make sure your hips are neutral. Err on the side of tucking your tailbone under, rather than sticking your booty out.
Torso – Notice your rib cage. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open. On the exhale, you will move your torso right towards your right leg, as far as is comfortable. If you are a new Yogi, you may want to just keep your torso fairly upright, rather than allowing your shoulders or hips to come out of alignment.
Arms – Put your right hand on your right hip. Inhale your left arm straight up next to your ear. Exhale and extend your left arm to the right as you lean your torso to the right. Allow your right hand to slide down your right thigh.
Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. If it’s comfortable, as you lean to the right, turn your head and gaze down at your right leg.
To come out of this pose, inhale your left arm and torso back up, and sit back down on your feet in a kneeling position. Make sure to repeat this Asana on both sides!
PS If you are comfortable with variations of this pose, please tag us with your pictures on Instagram!
Check out our Top 5 Yoga Mats and Equipment for Newbies!
You may want to try a couch pillow or blanket under the knees for extra support.
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Please comment to share your experience! Have you tried Parighasana / Gate Pose before? Always remember, be kind!
Good morning Yogis! We are beginning our cycle through the Yoga Sutras, and starting with the first of the Yamas – Ahimsa or Non-Harming. Since we are in the middle of an April bonus daily Asana Challenge, we will revisit Asana that represents each of the Yoga Sutras! Cat / Cow or Marjaryasana (Mahr-jar-ee-AH-sa-nuh) / Bitilasana (Bih-Ti-LA-sa-nuh) is my choice to represent Ahimsa, since this series is a great opening series to help avoid injury, by gently opening and warming up the back at the beginning
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