Happy September 23, 2023 – Uttanasana & Parivrtta Uttanasana
Good morning Yogis! We are 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!
Parivrtta Uttanasana – Standing Forward Bend Twist
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice is to go “back to basics” with either Uttanasana / Standing Forward Bendor Parivrtta Uttanasana / Standing Forward Bend Twist. Both of these are great hip openers, and Uttanasana will always be special to me since this Asana helped me finally touch my toes!
Check out our new video for some variations of Uttanasana including an extra chest-opener!
Check out our Top 5 Yoga Mats and Equipment for Newbies!
You may want to try a block or bending your knees slightly if you cannot reach the floor – focus on keeping a straight back more than straight legs!
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.
Goor morning Yogis! We are 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 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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We are starting a series on 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 Tadasana / Mountain Poseor finding your preferred comfortable seat. I consider finding your preferred grounding pose to be finding your center. Most Yoga classes start and end with these Asanas. Each of these centering Asanas are great poses for meditation.
What do I do with my hands?!
Check out this little video for a few options for arms through Tadasana. I prefer to “swan dive” forward as in the first and second option. I find bringing hands up together above head and bringing prayer hands straight down to be most popular in the Yoga Studios I visit. You can also try bringing arms up straight in front of you… Try a few options, and pick your favorite!
Check out our Top 5 Yoga Mats and Equipment for Newbies!
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.
Today’s Daily Yogi Practice is to again perform the traditional Asana series –Surya Namaskar, or Sun Salutations Series. Remember to focus on incorporating Diaphragmatic Breathing or Ocean Breathing, and try to get a “flow” with one deep inhale or exhale for each pose as you are moving through this Asana series.
The next few days as new Yogis doing our 30 Day Challenge are learning this series, we will re-examine variations of each of the poses and modifications in the Sun Salutations Series.. stay tuned!
Talasana – Palm Tree 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!
Happy September 16, 2023 – Shavasana (Corpse Pose)
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 a September 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 it is worth revisiting often!
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 Positive Practice suggestion
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!
Since we are in the middle of a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Padangusthasana (Puh-DAHN-gus-THA-sa-nuh) or Toe Stand Pose is my choice to represent Ishvara Pranidhana. I feel this pose, folding over from a standing position, represents the surrender. This is an advanced Asana requiring balance and poise, folding into the pose from a one-legged stand,
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 Positive Practice suggestion
Today’s Daily Yogi Practice is to try Toe Stand Pose for Ishvara PranidhanaDay!
Padangusthasana – Toe Stand Pose
Padangusthasana – Toe Stand
Start standing in Tadasana (Mountain Pose). We will perform coming onto the RIGHT toe. Bend your left leg, and bring your left foot onto the top of your right thigh.
Padangusthasana – Toe Stand Prep
Lean forward at the waist, keeping your left foot on your right thigh. Place one or two hands on the ground for stability.
Padangusthasana – Toe Stand Prep
Bend your right knee and lower down into a toe stand, keeping your hands grounded for stability.
Padangusthasana – Toe Stand Prep
Once you are grounded and stable, slowly bring your hands in front of your chest in prayer position or another Mudra of your choice.
Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold pose for at least 3-5 full breaths. I recommend performing on both sides, and monitoring differences and progression with your balance on each side!
PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!
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Since we are in the middle of a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Ardha Hanumanasana (ARD-huh HAH-nuh-mah-NA-sa-nuh) or Half Monkey Pose and Utthan Pristhasana (OOT-han Pris-THAH-sa-nuh) or Lizard Pose are my choices to represent Svadhyaya. I feel like I am literally looking at myself in these poses, a perfect embodiment of self-reflection. Also, flowing between these poses has been both a strategy and a way to monitor my progression working forward splits!
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 Flexibility (30 Minutes) which works these poses.
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice is to try Half Monkey and Lizard Pose for Svadhyaya Day! I enjoy flowing between these two Asanas to work my flexibility for Hanumanasana or Full Splits! I recommend working both of these Asanas on one side, and then switching and repeating on the other side.
Instructions are for each pose with the LEFT side. Make sure to repeat this sequence on both sides!
Ardha Hanumanasana – Half Monkey Pose
Ardha Hanumanasana – Half Monkey Pose
Start in a comfortable kneeling position. Come up onto your knees, and bring your left foot forward placing your heel on the mat, keeping your hips above your right knee. Hinge forward slightly at the waist, and place your hands on each side of your straight left leg to support your upper body. If comfortable, bring your forehead down towards your left shin, making sure to keep your hips stacked over your right knee. Breathe deeply and hold this pose for 30-60 seconds. To come out, lift your upper body and either bring your left leg back to kneeling, or plant your left foot to come forward into Lizard Pose.
This Asana has many variations to fit your body and flexibility. I prefer to enter this pose by flowing forward from Half Monkey, or shifting my front leg and lowering down from a Low Lunge.
Step and plant your left foot, keeping your knee directly above the ankle. Move your left foot out a few inches to the left, and hug your knee towards your shoulder. Plant your palms on the ground in front of you to support your upper body while you set your lower body. Keep your right leg straight back – you can rest your knee on the ground for a more passive hip-opening, or come up onto your right toes and straighten your leg for a more intense stretch. You can stay on your hands, or lower down onto your elbows for a deeper stretch. To come out, come back up onto your hands, and either press back into Half Monkey, or step your left foot back to come into Downward Dog.
Instructions are for each pose with the LEFT side. Make sure to repeat this sequence on both sides!
PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!
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! If you are not sure what to write about, you can use my prompt for today – I have always associated September (after Labor Day) with the start of the academic school year since I grew up outside of Boston. So, what is something you have always wanted to learn – a hobby, an academic topic, a language, a sport… whatever it is, write about what you want to learn and why, and consider this for your Tapas daily habit!
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.
Since we are in the middle of a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Bakasana (Bah-KAH-sa-nuh) or Crow pose is my choice to represent Tapas. This is a challenging pose, and a great workout when held for an extended time. This is also one of the first arm balances I have been working on. Thank you to our featured Yogi Nick for both his demonstration of Crow Pose and his tips for beginners!
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 to be on my way to two years of practice!
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice is to try Crow Pose for Tapas Day! This pose is challenging, but is one of the first Arm Balances many Yogis (including myself) want to add to their practice.
Start sitting on your heels in a kneeling position. Move into a wide squat in Malasana with feet slightly wider than your shoulders.
Bring your torso forward between your knees and place your palms on the mat a bit wider than shoulder width with fingers spread wide. You can keep your arms straight for the traditional version of this pose, or bend your elbows to make a shelf if easier. Bring your knees close to your arms and lift your hips, coming onto your toes.
Slowly lean forward as you engage your core, allowing your feet to lift from the floor. Pause here if you are comfortable. Or, to come into the full expression of the pose, try to bring your knees to your armpits as you draw your heels up towards your seat and round your spine.
PS if you are worried about face-planting, put a block under your forehead!
Hold this pose for 30-60 seconds. To come out, slowly lower your feet to the mat, and press back into Child’s Pose.
Happy September 12, 2023 – Eka Pada Raja Kapotasana (One Legged King Pigeon)
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 a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Eka Pada Raja Kapotasana (EH-kah PAH-duh RAH-juh kah-po-TAH-sa-nuh) or One Legged King Pigeon pose is my choice to represent Santosha. This pose, especially with a forward fold, always brings me to a mindful place in my Asana practice, and whenever I practice, I just want to hang out 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, which includes both variations of this pose.
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice is to try One-Legged King Pigeon Pose for Santosha Day! This pose is a favorite among all levels of Yogis, and is a great passive hip opener.
Eka Pada Raja Kapotasana – One Legged King Pigeon Pose
Eka Pada Raja Kapotasana – One Legged King Pigeon Pose
Start in Table Top. We will begin with the LEFT leg forward. Bring your left knee forward, and place it next to the inside of your left hand. Extend your left leg straight back as you lower your hips, making sure you keep the top of your foot on the mat and hips pointing forward. Press your hands into the mat and roll your shoulders back, puffing out your chest to come into the standard version of this pose.
After a breath or two, you may want to slowly walk your hands forward to rest your upper body over your front leg in a forward fold. You can keep your front leg parallel to the front of your mat to deepen the stretch. Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 30-60 seconds. To come out, lift yourself back onto your hands if you are in a forward fold, flex up onto your back toes, and come back up into either Downward Dog or Tabletop. Make sure to repeat on the other side.
Eka Pada Raja Kapotasana – One Legged King Pigeon with Forward Fold
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 a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Ardha Bhekasana (ARD-ha bhe-KA-sah-nuh) is my choice to represent Saucha, since this pose always reminds me of wringing out a rag!
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 Positive Practice suggestion
Today’s Daily Yogi Practice is to try Half Frog Asanas for Saucha Day! You will notice that this is a floor version but very similar backbend to Natajarasana or King Dancer Pose from yesterday! ALWAYS practice this Asana on both sides!
Start laying face-down on your mat in Reverse Corpse Pose. We will perform on the right side first. Prop yourself up with your left forearm, keeping your elbow under your shoulder. Exhale to bend your right leg towards your bottom, and inhale as you reach back with your right hand to grab the top or outside of your right foot. Keep your elbow pointing straight up and back, and avoid letting your shoulders collapse. Lengthen your spine on inhales, and press your foot and leg further towards the floor on exhales. Hold for 30 seconds and release back to Reverse Corpse.
Make sure to repeat on both sides! If you are comfortable with this Asana, perhaps try the advanced full version of the pose!
Since we are in the middle of an Asana-focused set of practices for September, we featuring a new Asana that represents each of the Yoga Sutras! Ustrasana and Ardha Ustrasana (ARD-huh oos-TRAH-sa-nuh) is my choice to represent Brahmacharya, since this pose requires moderation – you must gently lean back and avoid straining to avoid injury! This is a great pose for monitoring your yoga journey with Asanas, because you will come further and further into backbends as you increase your flexibility. I actually prefer Ardha Ustrasana, or the half version, with a Mudra!
I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. Today I am doing one of my favorites – Beginner Flexibility (30 Minute), which includes Ustrasana!
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice is to try Half Camel and/or Camel Pose for Brahmacharya Day! This is a common peak pose that you should only practice after warming up, in the middle to end of your session. This is an intermediate pose that should always be followed with a counter-pose such as Sasangasana (Rabbit Pose) or Balasana (Child’s Pose).
Start sitting on your feet in a comfortable kneeling position. On an inhale, come up onto your knees, keeping your legs about hip-distance apart and your feet pointing straight. Place your palms on your hips, with your fingers pointing forward and elbows pointing back. Exhale, press your hips forward while you roll your shoulders back and lift your chest, to come into a slight backend with your hands supporting your lower back. As you deepen the backend, you can reach one hand back at a time to hold your heels.
Beginner Yogis may want to come into Ardha Ustrasana – Half Camel Pose as pictured below. Reach only one hand back, and reach the other hand straight up. I like to touch my first finger to my thumb in a Mudra. If you are having problems reaching your heel, you can also come up onto your toes to decrease the distance you must reach!
Finally, to come out of this pose, inhale and put your hands back on your lower back, come back up onto your knees, and then sit back on your heels. Remember to always follow this pose with Sasangasana (Rabbit Pose) or Balasana (Child’s Pose)
Please comment to share your experience! Have you tried both versions of Camel Pose before? Do you prefer a different Mudra with this pose? Always remember, be kind!
Happy September 8, 2023 – Sasangasana (Rabbit Pose)
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 a September Daily Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Sasangasana (SAH–sahn-GAH-sa-nuh) or Rabbit Pose is my choice to represent Asteya since this is a moderate inversion pose where you must find the right balance for yourself, 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).
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice is to try Sasangasana / Rabbit Pose for Asteya Day! This is a beginner pose that is great for neck and shoulder tension, but you must be cautious to only go as far into this pose as you are comfortable.
Start in a comfortable kneeling position. Lean slightly forward, roll your back as much as possible, and place your head down on the mat in front of your knees. Grab the back of your feet with your hands, on an inhale, lift your hips and lean forward rolling onto the top of your head. Hold for 30-60 seconds, and release back to a kneeling position.
Happy September 7, 2023 – Supta Virasana (Reclined Hero’s Pose)
Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the second of the Yamas – Satya or Truthfulness. We are in the middle of a special Asana-focused round through the Sutras. Each day, we will feature a new Asana (including more intermediate poses) that represents each of the Yoga Sutras! Supta Virasana (Sup-tuh Vi-RAH-sa-nuh) or Reclined Hero Pose is my choice to represent Satya, since I feel sharing kind truths requires both courage and openness represented by 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 – Beginner Flexibility (30 Minute), and switching out Camel Pose for Reclined Hero Pose!
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice is to try Supta Virasana / Reclined Hero’s Pose for Satya Day! This is one of my favorite poses, and I often enjoy switching this pose with more targeted breathwork for Camel Pose. We will talk about how to get into this pose from a kneeling position today!
WARNING – This is an intermediate pose, requiring a lot of flexibility in the legs, lower back, and front of body. You may want to consider trying with one leg in front at a time, or only coming back into Ardha Supta Virasana or Half Reclined Hero Pose, especially if you have knee problems!
Start in a comfortable kneeling position. Lean slightly forward to bring your knees together and spread your feet, placing your bottom between your feet, your hands on your thighs, and sit tall in Virasana Pose for a few breaths. Keep your knees and seat grounded as you move from Virasana into the reclined pose.
Virasana – Hero Pose
Place your hands on the mat behind your seat with fingers pointing forward. Come down onto your elbows into Ardha Supta Virasana, or Half Reclined Hero Pose. This may be enough!
Ardha Supta Virasana – Half Reclined Hero Pose
If you are able, keep walking your hands forward to lay all the way back on the ground. You can leave your hands here, next to your knees, or bring your hands together and rest behind your head for an extra chest and shoulder opening.
To come out of this pose, walk your arms back under your ribs and come back up onto your elbows into Ardha Supta Virasana, and slowly walk your arms and torso back up to Virasana. Make if you are placing one leg forward in a beginner modification to repeat this Asana on both sides!
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.
Happy September 6, 2023 – Parsva Balasana (Thread the Needle Pose)
Good morning Yogis! If you have not noticed, we are keeping our August Asana challenge going into September! We are beginning our cycle through the Yoga Sutras, and starting with the first of the Yamas – Ahimsa or Non-Harming. We are beginning a special Asana-focused round through the Sutras. Each day, we will feature a new Asana (including more intermediate poses) that represents each of the Yoga Sutras! Thread the Needle Pose or Parsva Balasana (PAR-svuh buh-LAH-sa-nuh) / is my choice to represent Ahimsa, since this is part of a great opening series to help avoid injury, by gently opening and warming up the back at the beginning of Asana practice!
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 Combination (30 Minute), which includes a Cat / Cow opening!
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice is to try some Thread the Needle Pose for Ahimsa Day! This is a common opening pose series for all levels of Yogis and all styles of Yoga. We will talk about how to get into both variations from Table Top or Bharmanasana today! Start in Table Top – with hands directly under shoulders, and knees directly under hips.
We will perform on both sides, starting turning towards the LEFT with the RIGHT shoulder down.
Table Top – Bharmanasana Click image above for our Yoga Ab Workout!
Feet & Legs – Start in Bharmanasana / Table Top with tops of feet laying on the mat and both hands directly under shoulders. Your legs should stay hip-distance apart in Table Top. You will keep both knees and feet grounded on the mat in table top through this Asana / pose!
Hips – Keep your hips in place when moving from Bharmanasana / Table Top with your hips over your knees.
Torso – On the exhale, you will keep your spine long and turn your rib cage to the left with your shoulder.
Arms and Head – On the exhale, slide your RIGHT hand and arm behind and under your LEFT hand. Keep ‘threading the needle’ until your RIGHT shoulder is on the ground, and rest your right ear on the mat. You can then reach your LEFT hand either straight in front of you on the mat, or reach straight up towards the sky.
Breathe into your ribs and hips, and hold the pose for 30-60 seconds. To come out, place your LEFT hand back down, and unthread your right arm to come back into Bharmasana / Table Top, and repeat on the other side.
PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!
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@dailyyogi.world tag us with your Asana pics! enable notifications for pop-up reminders!
Share your Practice
Please comment to share your experience with this beginner Ashtanga series! Which version did you try? What did you think? Always remember, be kind!
