Asanas – Poses – Day 9 – 2021 Adho Mukha Svanasana & Shisulasana

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

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

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

Adho Mukha Svanasana - downward facing dog pose variation walking the dog - yoga pose yoga girl wearing pink sprinkle print set doing yoga inside in pink and purple yoga studio with artsy effect
Adho Mukha Svanasana – Walking the Dog Variation

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Parivrrta Ashta Chandrasana - high lunge with twist pose - yoga pose yoga at night girl wearing white long-sleeved shirt and purple pants
Shisulasana – Dolphin Pose

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

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

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Asanas – Poses – Day 8 – 2021 – Bhujangasana & Salamba Bhujangasana

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

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

Sun Salutations AsanaBhujangasana / Cobra Pose (including Snake Pose below)
Twisted/Sister AsanaSalamba Bhujangasana – Sphinx Pose

Sarpasana - snake pose - yoga pose yoga girl wearing pink sprinkle print set doing yoga inside in pink and purple yoga studio with artsy effect
Sarpasana – Snake Pose

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Salamba Bhujangasana - sphinx pose - yoga pose yoga at night girl wearing white long-sleeved shirt and purple pants
Salamba Bhujangasana – Sphinx Pose

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

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

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Asanas – Poses – Day 7 – 2021 – Chaturanga Dandasana & Dandasana

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

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

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

Chaturanga Dandasana - four-limbed staff pose - yoga pose yoga girl wearing pink sprinkle print set doing yoga inside in pink and purple yoga studio with artsy effect
Chaturanga Dandasana – Four-Limbed Staff Pose

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

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

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

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

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

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

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

Phalakasana - plank pose -yoga pose yoga girl wearing pink sprinkle print set doing yoga inside in pink and purple yoga studio with artsy effect
Phalakasana – Plank Pose Variation

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

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

Check out our new video for some variations of Phalakasana and our yoga workouts above!

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

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Asanas – Poses – Day 5 – 2021 – Anjaneyasana & Parivrtta Anjaneyasana

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

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

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

Ashta Chandrasana - high lunge pose with cactus arms - yoga pose yoga girl wearing purple doing yoga inside in purple yoga studio with artsy effect
Ashta Chandrasana – High Lunge with Cactus Arms

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Parivrrta Ashta Chandrasana - high lunge with twist pose - yoga pose yoga at night girl wearing white long-sleeved shirt and purple pants
Parivrtta Ashta Chandrasana – High Lunge Twist

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

fIND YOUR FLOW

I switch up my sun salutations in the morning… I usually do the traditional Surya Namaskar sequence with High Lunge in the morning while my dogs are outside so I can get in a couple rounds quickly without a mat. When I use my mat, I usually do a longer version using Low Lunge with the support of my mat, adding Ardha Uttanasana or Half Standing Forward Bend at each Uttanasana, and sometimes adding an extra Phalakasana or Plank since I am working on arm strength. You can check out both of my Sun Salutation flows below.. try some variations from our pose breakdown, and find your flow!

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

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Aquarius Season – Navasana – Boat Pose

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Ardha Navasana - half boat pose - yoga pose girl from side wearing tie dye shirt with cool purple and blue star background
Ardha Navasana – Half Boat Pose

Happy Sunday 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 Colorado today, you may want to try a warming Pranayama such as Bellows Breath again today!

Today is the start of Aquarius Season – Happy Birthday Aquarius Yogis! We will cover an Asana today inspired by Aquarius – Navasana (nah-VA-sa-nuh) or Boat Pose. Remember that Aquarius is the water BEARER, an air sign not a water sign!

Today’s Daily Yogi Practice is to try Boat Pose Asanas inspired by the start of Aquarius Season!

Tag @dailyyogi.world with your Boat Pose Pics on Instagram!

Navasana – Boat Pose

This Asana is a great full body workout, and is especially great for the core. I practice Ardha Navasana or Half Boat Pose. The full expression of this pose is with stretched legs, with whole body in a V.

You will enter this pose by sitting on the mat in Dandasana or Staff Pose with your hands on the mat. Lean back slightly, tighten your core, and lift and bend your knees, to come into Ardha Navasana as above. Lift arms and lefts to parallel to the floor. Keep shoulders down and back. Hold for 30-60 seconds. To come out, lower your legs back to the mat. I recommend Crab Pose after this Asana to counter, and repeat these two poses for a Yoga Workout!

When you are ready, you can straighten your legs to come into the full expression of this pose below Paripurna Navasana or Full Boat Pose. For an extra leg challenge, put a block or book between your knees!

Paripurna Navasana - full boat pose - yoga pose girl from side wearing black with cool blue light background and scatter art effect
Paripurna Navasana – Full Boat Pose

Check out our Top 5 Yoga Equipment and Yoga Mats!

Do not push yourself to pain on your Yoga Journey! Many Yogis of all levels embrace all kinds of blocks and props. Do not hesitate to grab a couch pillow for extra support, a block for extra support or when you cannot reach the floor, or a strap for extra arm-reach and leverage.

Top 5 Yoga Equipment for Newbies

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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 Boat pose was for you! Do you want to share an Asana inspiration for your sign’s pose? Always remember, be kind!

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Asanas – Poses – Day 4 – 2021 – Uttanasana & Parivrtta Uttanasana

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

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

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

Uttanasana - standing forward bend pose  with arm lock - yoga pose yoga girl wearing purple doing yoga inside in purple yoga studio with artsy effect
Uttanasana – Standing Forward Bend with Arm Lock

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Parivrrta Uttanasana - standing forward bend with twist pose - yoga pose yoga at night girl wearing white long-sleeved shirt and purple pants
Parivrtta Uttanasana – Standing Forward Bend Twist

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

Check out our new video for some variations of Uttanasana including an extra chest-opener!

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

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Asanas – Poses – Day 3 – 2021 – Talasana & Vrksasana

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

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

We are adding videos each day to our original pose breakdowns.. check out the new video with options for arms through this pose below and in our original Talasana post!

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

Talasana - palm tree pose variation - yoga pose yoga girl wearing purple doing yoga inside in purple yoga studio with artsy effect
Talasana – Palm Tree Pose

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

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

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

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Asanas – Poses – Day 2 – 2021 – Tadasana & Centering

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

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

We are adding videos each day to our original pose breakdowns.. check out the new video with options for arms through this pose below and in our original Tadasana post!

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

Tadasana - mountain pose with prayer hands - yoga pose yoga girl wearing purple doing yoga inside in purple yoga studio
Tadasana – Mountain Pose

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Padmasana - full lotus pose - yoga pose forest yogi girl wearing black, outdoors yoga in the woods
Padmasana – Lotus Pose

Today’s Daily Yogi Practice is to go “back to basics” with either Tadasana / Mountain Pose or finding your preferred comfortable seat. I consider finding your preferred grounding pose to be finding your center . Most Yoga classes start and end with these Asanas. Each of these centering Asanas are great poses for meditation.

What do I do with my hands?!

Check out this little video for a few options for arms through Tadasana. I prefer to “swan dive” forward as in the first and second option. I find bringing hands up together above head and bringing prayer hands straight down to be most popular in the Yoga Studios I visit. You can also try bringing arms up straight in front of you… Try a few options, and pick your favorite!

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

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Pranayama – Breathing – Day 1 – 2021 – Diaphragmatic Breath – Flowing Breath with Asanas

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

epic cloudy purple pink and glowing orange stripey alpine sunrise in mountains with darkened pine trees and snow-capped mountain peaks - pranayama breath breathing Quote: Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor. - Thich Nhat Hanh
Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor. – Thich Nhat Hanh

Happy Friday Yogis! Before we get into our detailed review of the Sun Salutations Asana Series discussed yesterday, we will take two days to cover the remaining 8 Limbs of Yoga. We are going to review Diaphragmatic Breathing today, along with our challengers, with an introduction to basic flowing for Asana and Pranayama.

Today’s Daily Yogi Practice is Diaphragmatic Breath, a Pranayama Practice with “flowing” between our first two Sun Salutations Series Asanas. This is an intro to linking breath and movement, if you are familiar with this already perhaps try a more advanced Asana class today and focus on your breath. Today we are going to start standing in Tadasana to prep for our Sun Salutations Asana Series rather than in a comfortable seat as we have done in the past. This is also a great calming technique for anxiety.

Diaphragmatic Breath

  • Start standing in Tadasana. Begin by evaluating your current breath pattern. Place one hand on your chest, and the other on your belly. Breathe in and out, and notice when the hands resting on your belly and chest move to indicate expansion. You SHOULD use your diaphragm and breathe into your belly, so your belly expands on the inhale and contracts on the exhale. Most of us breathe shallowly into our chest only, and our belly hand never moves!  
  • Breathe in and make sure your belly expands, pushing your hand out as your entire torso fills with air
  • Breathe out, contracting the belly, making sure you empty the lungs completely
  • Now, on an inhale, raise your arms above your head to come into Talasana (Palm Tree Pose) or a gentle Anuvittasana (Standing Backbend) as you breathe into your belly
  • Exhale and lower your hands back to your sides to come back into Tadasana
  • Continue breathing in to a full count of 6, and out to a full count of 6, using your diaphragm to fill your lungs with air, and contract the belly to empty lungs completely. Raise your arms as your breathe in, and lower them as you breathe out, to start getting a basic flow coordinating your movement and breath. Focus on keeping your chest hand fairly still, and using your diaphragm to breathe into your belly.

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Please comment and let me know what you thought of this Pranayama exercise! Did you try standing in Tadasana or laying down in Shavasana today? What did you think? Always remember, be kind!

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Asanas – Poses – Day 1 – 2021 – Sun Salutations

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

surya namaskar sun salutations series demonstration dark red yogi around yellow sun
Sun Salutations – Surya Namaskar

Happy Thursday Yogis! We will soon break down each of the Asanas in the Surya Namaskar, or Sun Salutations Series. I planned to go over the transitions between each pose in detail this month, but I have had a couple of requests for videos of these Asana exercises to follow, and will be adding them this month! So, please stay with us and review the videos as we add them to our original posts, and compare your alignment and flow!

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

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

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

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

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New Year 2021 Resolutions and Intentions – 8 Limbs of Yoga

Good morning Yogis! We are running another 30 Day Intro Challenge for January. Typically we start on Saturdays with Resolutions / Intention Setting, but we will do 3 days of Resolutions and Intention for the New Year. We set our New Years Resolutions and examined Dharma, and today we will set focuses for our 8 Limbs Practices. New Yogis – please just learn about the 8 Limbs for now!

New & Intro Challenge Yogis – Please navigate to our intro weekend posts below!

00 Birthday/New Year Resolution
Ashtanga – The 8 Limbs of Yoga (must read!)

Today’s Daily Yogi Practice is to set focus for yourself from the 8 Limbed Yoga Practices for 2021. 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. Our daily practices cycle through the 8 Limbs of Yoga, and I am currently focused on daily Asana practice for the month of January. 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. Last year I prioritized Ahimsa (non-harming) and Meditation. Or, consider the Karma Yoga path of Ghandi with prioritizing Ahimsa (non-harming) and Satya (truthfulness). Or, review the 8 Limbs of Yoga and select a few that you would like to practice more frequently than every 10-20 days with Daily Yogi.

ominous purple cloud alpine sunset in mountains with darkened pine trees - yoga sutras mind Quote: Yoga is the ending of disturbances of the mind. - Yoga Sutras of Patanjali
Yoga is the ending of disturbances of the mind. – Yoga Sutras of Patanjali


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.

Our daily practices will stay synced up with our 30 Day Challenge Group throughout January. If this is not your first month of Daily Yogi, consider setting another daily Yoga practice (ie Asanas, Pranayama or Meditation) that is meaningful to you!

Please comment if you would like to share your practice priorities for 2021 or January. 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 January! Always remember, be kind!

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New Year 2021 Resolutions and Intentions – Dharma

Good morning Yogis, welcome to the first weekend of 2021 Also, welcome to our 30 Day Intro Challenge if you are joining us! We are running another 30 Day Intro Challenge for January. Typically we start on Saturdays with Resolutions / Intention Setting, but we will do 3 days of Resolutions and Intention for the New Year.

New & Intro Challenge Yogis – Please navigate to our intro weekend posts below!

00 Birthday/New Year Resolution
Ashtanga – The 8 Limbs of Yoga (must read!)

Today’s Daily Yogi Practice is to consider our Dharma or Path for 2021. Dharma is an eastern concept central to both Buddhism and Hinduism that many of us in the west are not necessarily familiar with. Linguistically, Dharma is usually translated as law, order, or duty. Basically, Dharma states that we all have a purpose and path, and our lives will be easier if we follow the path that is meant for us. I personally went through a crisis of Dharma during my 20s building a career as a tax accountant, and am so thankful I accepted (perhaps I was forced to accepted) I was on the wrong path and began to move in a different direction. Many of us experienced career and other life changes during COVID, and if you are feeling lost about your direction, some Dharma exercises may be very helpful for you!

10 Tips to Discover your Dharma

5 Quick Tips to find your Dharma

Guided meditation on finding your path (25 min)

Dharma journaling technique

Our daily practices will stay synced up with our 30 Day Challenge Group throughout January. 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!

tree-lined apline road in snow-capped mountain valley with bright blue partly cloudly sky - dharma life purpose self-discovery journey Quote: Souls have different journeys. The best thing to know is, not what everybody else does, but what you do. Self-discovery essentially is finding your own dharma, your own rhythm. - Frederick Lenz
Souls have different journeys. The best thing to know is, not what everybody else does, but what you do. Self-discovery essentially is finding your own dharma, your own rhythm. – Frederick Lenz

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Please comment if you would like to share your thoughts on this discussion of Dharma. Stay tuned for the final day of positivity and intentions for 2021, and our first positive practice from the Yoga Sutras on Monday – we will stay synced up with our 30 Day Challenge Group throughout January! Always remember, be kind!

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New Year 2021 – Resolutions and Intentions

Welcome to 2021 and January Yogis! Also, welcome to our 30 Day Intro Challenge! We are starting another 30 Day Intro Challenge for January. Typically we start Saturday with Resolutions / Intention Setting, but we will do 3 days of Resolutions and Intention for the New Year.

New & Intro Challenge Yogis – Please navigate to our intro weekend posts below!

00 Birthday/New Year Resolution
Ashtanga – The 8 Limbs of Yoga (must read!)

Today’s Daily Yogi Practice is to set our New Year’s Resolutions for 2021. Our daily practices will stay synced up with our 30 Day Challenge Group throughout January. 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 have finally healed from my injury last year, so I am back to focusing on my daily Asana practice 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.

close up purple flowers with bright green leaves and fuzzy gate post in background - new year future quote Quote: New year is the glittering light to brighten the dream-lined pathway of future. - Munia Khan
New year is the glittering light to brighten the dream-lined pathway of future. – Munia Khan

Next INTRO CHALLENGE starts – 01/01/2021

Days
Hours
Minutes
Seconds

Please comment if you would like to share your intentions or your own personal bonus daily yoga practice for this month. Stay tuned for the next couple days of positivity and intentions for 2021, and our first positive practice from the Yoga Sutras on Monday – we will stay synced up with our 30 Day Challenge Group throughout January! Always remember, be kind!

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Asanas – Poses – Day 9 – Garudasana – Eagle Pose

We just wrapped up practice of the Niyamas after our extended Yamas Holiday practices, and we are now on to Asanas, the 3rd Limb of Yoga. Today we will cover one of my favorite balancing Asanas Garudasana or Eagle Pose.

Today’s Daily Yogi Practice is to try today’s Asana – Garudasana or Eagle Pose. This pose is one of my favorite balancing poses, and a great opener for the upper back.

Garudasana - eagle pose - yoga pose girl wearing tie dye shirt with trippy multicolor stripe background
Garudasana – Eagle Pose

Garudasana – Eagle Pose

Always make sure to practice this pose on both sides.
This is a challenging balance for beginners – keep your foot placed on the ground if you cannot wrap around your standing leg!

  • Start standing in Tadasana / Mountain Pose.
  • Bend your knees slightly and place all your weight in your left foot.
  • Lift your right foot, and cross your right leg on top of your left and sink a bit deeper into the squat. Hook your right foot behind your left calf, or place your toes on the ground for support as your work on your balance.
  • Inhale your arms out to the sides, then cross your arms in front of your body with your LEFT arm above your right, and bend your elbows (the top arm will always be the opposite side as the top leg). Wrap your arms further and bring your palms together, or if you are not able to bring palms to touch, press the backs of the hands together.
  • Press your shoulders down your back away from your ears, and lift your elbows to bring upper arms parallel to the floor and forearms pointing straight up to the ceiling.
  • Hold 30-60 seconds, then repeat on the other side.
    • Take note of your head and neck – keep in line with your torso. Keep ribs in line with the torso, do not allow to jut forward.
    • Try to keep hips and shoulders in line, do not allow either side to jut forward or back. This will help with opening through hips and upper back.

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

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Please comment to share your experience! Have you tried this Asana before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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Asanas – Poses – Day 8 – Malasana – Garland Pose – Krampusnacht

Happy Saturday Yogis! We just wrapped up practice of each of the Niyamas, and we are now on to Asanas, the 3rd Limb of Yoga. Today is the first of the holidays I get to discuss for our special Holiday month, and we will cover a festive Asana Malasana or Garland Pose, often referred to as a “yoga squat.”

Holiday Yamas Practice Schedule

We will start early next week by counting down the 5 Yamas with 5 days of Ahimsa (non-harming), 4 days of Satya (truthfulness), and 3 days of Asteya (non-stealing). Then we will have a full week of Brahmacharya for the week of Christmas in the United States.. a time that I will enjoy the focus on moderation! We will focus on a different way to practice each of these Yamas each day.

PS sorry to our far eastern Yogis especially in Australia – I am changing our morning posting time to 9am Tokyo Time which is 12am universal RSS time for our app. If you would like to receive posts earlier in the day for your time zone, please contact me!

Holiday Season – Krampusnacht

Krampus!

We are celebrating a special Yamas / Interpersonal Ethics focused month. December is the holiday season for many worldwide nations, cultures, and religions, so this ties in with most other holiday seasons our Yogis may celebrate. I will continue my nerdy research through the month and tie in our practices with world holidays if they tie in with our daily practices… please contact me if you have any requests or suggestions!

Today is the first holiday for this season I am going to share – Krampusnacht! I have been into world history and traditions for many years, and Krampusnacht is the most amusing holiday to me.. partly because of the name “Krampus” which makes me giggle. This holiday is seriously like the Nightmare before Christmas!

Krampusnacht is celebrated primarily in Bavarian mountain towns the evening before St. Nicholas Day. This is a different European Christmas tradition than we are familiar with in the United States. St. Nicholas Day, celebrated earlier in December, is the day for gifts from St. Nicholas or Father Christmas – for only good children. The bad children do not get coal… they were either stolen, eaten, or scared straight by the monstrous Krampus the evening before!

I am guessing with this terrifying holiday, areas celebrating Krampusnacht have the best-behaved children in the world. I tried to make my Malasana picture a bit scary today for the Krampus theme!

Today’s Daily Yogi Practice is to try today’s Asana – Malasana or Garland Pose. This pose is great to counter sitting at a desk all day!

Malasana – Garland Pose

Malasana – Garland Pose

This is a deep hip opener – make sure to practice a bit before attempting this pose! This seemingly simple pose is a journey pose, and you will begin to move your torso forward as your chest and hips open with practice!

  • Start standing in Tadasana / Mountain Pose.
  • Step your feet out a bit wider than hip-distance, and turn your toes out 45 degrees.
  • Bend your knees and slowly come into a full low squat.
  • Bring your arms forward between your knees, and bring palms together into a prayer position, pressing elbows into thighs.
  • Press gently into thighs and bring your chest forward.
    • Take note of your head and neck – keep in line with your torso
    • Take note of where your weight is in your feet, both front to back and side to side. Keep even side to side, and keep most weight in your heels.
  • Hold this pose for as long as comfortable while taking deep breaths into any tension you feel in your hips. Begin with holding 30-60 seconds, and work up to 3-5 minutes!

If you have tight hips and knees, or have trouble balancing here, you may want to sit on a block for support.

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.

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

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Plus second daily reminder photo / edit On INSTAGRAM Only

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Please comment to share your experience! Have you tried this Asana before? Is this your first time learning about Krampusnacht? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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Asanas – Poses – Adho Mukha Svanasana & Shisulasana

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

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

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

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

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

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

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Sagittarius Season – Dhanurasana – Bow Pose

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

Dhanurasana – Bow Pose

Happy Sunday 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 Colorado today, you may want to try a warming Pranayama such as Bellows Breath again today!

Today is the start of Sagittarius Season – Happy Birthday Sagittarius Yogis! We will cover an Asana today inspired by Sagittarius– Dhanurasana (DAWN-new-RA-sa-nuh) or Bow Pose.

Today’s Daily Yogi Practice is to try Bow Pose Asanas inspired by the start of Sagittarius Season!

Tag @dailyyogi.world with your Bow Pose Pics on Instagram!

red and white sagittarius zodiac astrology symbol

Dhanurasana – Bow Pose

This Asana is a great full body stretch, and is especially great for the chest and shoulders. This is a deep stretch that requires you to be fairly open already, so I try to work this pose in near the end of my Asana practice.

You will enter this pose by laying on your stomach on the mat, in reverse corpse. Bend your knees and bring your feet towards your booty, and reach back to grab your feet with your hands.

Dhanurasana – Bow Pose

Feet and Legs – Your legs should be pointing straight – make sure your knees do not turn out to the sides. Grab your feet near your ankles, with thumbs pointing down. As you become more flexible, your legs will come up to bring you further into a backbend, but you will always keep your knees straight back/

Torso and Head  – Lift your head and chest off the mat and look straight ahead.

Arms – Keep your shoulders down and back. Your thumbs should point down, grabbing the outside of your feet near your ankles. As you become more flexible and comfortable with this pose, you may flip your grip as you move

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

You may want to try a strap in each hand wrapped around the feet to work your way into this pose!

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

Please comment and let us know how Bow pose was for you! Do you want to share an Asana inspiration for your sign’s pose? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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Asanas – Poses – Bhujangasana & Salamba Bhujangasana

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

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

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

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

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

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

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Asanas – Poses – Chaturanga Dandasana & Dandasana

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

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

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

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

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

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

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Asanas – Poses – Phalakasana & Purvottanasana

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

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

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

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

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

Follow us on Instagram – easy access to our daily positive practices
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tag us with your Asana pics!
enable notifications for pop-up reminders!

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

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Asanas – Poses – Anjaneyasana & Parivrtta Anjaneyasana

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

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

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

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

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

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

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Asanas – Poses – Uttanasana & Parivrtta Uttanasana

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

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

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

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

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

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

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Asanas – Poses – Talasana & Vrksasana

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

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

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

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

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

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

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

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

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

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

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

Today’s Daily Yogi Practice is to go “back to basics” with either Tadasana / Mountain Pose or finding your preferred comfortable seat. I consider finding your preferred grounding pose to be finding your center . Most Yoga classes start and end with these Asanas. Each of these centering Asanas are great poses for meditation.

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

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

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

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

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Pranayama – Breathing – Day 9 – 2020 – Diaphragmatic Breath

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

snowy alpine valley snow covered dark green pine trees and snow capped mountain with bright blue sky and wispy white clouds - breath breathing pranayama Quote: Breathing well means breathing more slowly and deeply. Relax, feel your breathing, and breathe comfortably. Once aware, it naturally becomes deeper and slower. - Iichii Lee
Breathing well means breathing more slowly and deeply. Relax, feel your breathing, and breathe comfortably. Once aware, it naturally becomes deeper and slower. – Iichii Lee

Happy Friday Yogis! Before we get into our detailed review of the Sun Salutations Asana Series discussed yesterday, we will take two days to cover the remaining 8 Limbs of Yoga. We are going to review Diaphragmatic Breathing today, along with our challengers, with a slightly different approach.

Today’s Daily Yogi Practice is Diaphragmatic Breath, a Pranayama Practice. Today we are going to try either standing in Tadasana, or laying down, rather than in a comfortable seat as we have done in the past. I love practicing Pranayama laying down in Shavasana, as I feel I can breathe deeper into my belly. We recommend incorporating this breath technique into your Asana practice, and bringing it forward into meditation! This is also a great calming technique for anxiety.

Diaphragmatic Breath

  • Start either standing in Tadasana or laying down in Shavasana. Begin by evaluating your current breath pattern. Place one hand on your chest, and the other on your belly. Breathe in and out, and notice when the hands resting on your belly and chest move to indicate expansion. You SHOULD use your diaphragm and breathe into your belly, so your belly expands on the inhale and contracts on the exhale. Most of us breathe shallowly into our chest only, and our belly hand never moves!  
  • Breathe in and make sure your belly expands, pushing your hand out as your entire torso fills with air
  • Breathe out, contracting the belly, making sure you empty the lungs completely
  • Continue breathing in to a full count of 6, and out to a full count of 6, using your diaphragm to fill your lungs with air, and contract the belly to empty lungs completely. Focus on keeping your chest hand fairly still, and using your diaphragm to breathe into your belly.

Please comment and let me know what you thought of this Pranayama exercise! Did you try standing in Tadasana or laying down in Shavasana today? What did you think? Always remember, be kind!

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Asanas – Poses – Day 7 – Sun Salutations

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

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

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

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

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

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

Follow us on Instagram – easy access to our daily positive practices
Plus second daily reminder photo / edit On INSTAGRAM Only

@dailyyogi.world
tag us with your Asana pics!
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Please comment to share your experience! What did you think? If this is part of your morning practice, how many repetitions do you do? Always remember, be kind!

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November 2020 Intro Yoga 30 Day Challenge & Celtic New Year

Happy November Yogis! Also, welcome to our 30 Day Intro Challenge! November 1 is the start of the New Year for the Celtic Calendar so today we are combining our Resolutions / Intention Setting & Intro to Ashtanga / 8 Limbs of Yoga for our Intro Challenge Weekend.

New & Intro Challenge Yogis – Please navigate to our intro weekend posts below!

00 Birthday/New Year Resolution
Ashtanga – The 8 Limbs of Yoga (must read!)

Today’s Daily Yogi Practice is to set our own intentions and goals for this new month. Our daily practices will stay synced up with our 30 Day Challenge Group throughout November. Please 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 had a minor shoulder/neck injury early last month and had to let my daily Asana practice slide, so I am getting back to daily Sun Salutations first thing in the morning, and building back my daily Asana practice. In addition, to help maintain my daily meditation practice from last month, I am switching to guided meditations before bed rather than in the morning with my coffee. I also keep waking up in the middle of the night lately, so I am experimenting to see if an 8-hour sleep meditation will help me STAY asleep… I will report back 🙂 I am also keeping practice not perfection in mind – because of my healing injury, I will very likely have to skip a few days of Sun Salutations 🙁 The key here is getting back to it when I am able, not getting discouraged and throwing in the towel because I missed a couple of days!

Next INTRO CHALLENGE starts – 01/01/2021

Days
Hours
Minutes
Seconds

Please comment if you would like to share your intentions or your own personal bonus daily yoga practice for this month. Stay tuned tomorrow for our first positive practice from the Yoga Sutras – we will stay synced up with our 30 Day Challenge Group throughout November! Always remember, be kind!

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Upper 4 Limbs of Yoga – Day 10 – Meditative Practices – Mandalas

Happy Friday Yogis! We are in the middle of a bonus Daily Meditation Challenge for October’s Emotional Wellness Month. Additionally, today is Upper Limbs Day. Today we will try a new Dharana Meditative Practice – Mandalas!

Dharana is the 6th Limb of Yoga, and is usually translated as concentration. I prefer to think of Dharana as intense focus, a bit stronger than “concentration”. This is typically the second step for meditation – after letting the outside world slip away, we then direct our focus inward. Please see our deep dive of Dharana for more info. Most of the meditative practices we think of are therefore Dharana practices – see our full list!

Today’s Daily Yogi Practice is to try a Dharana Mandala Meditative Practice! Please see blank Mandalas below, or consider one of my recommended Mandala coloring books… I am excited now years later I have the opportunity to share some of my favorite Mandala colorings! I prefer colored pencils or crayons for Mandala coloring books, because unfortunately my coloring sharpies bleed through the pages.

Or, if coloring is not your thing, try out a Mandala Kaleidoscope Meditation! I am not a huge fan of the new-agey music (unless using a special HZ), and prefer muting and listening to a meaningful song or album. You may also want to look into Tibetan Sand Mandalas!

Blank Mandalas

Check out my favorite Mandala Coloring books and supplies


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 me know which you tried, and what you thought of this Meditative Mandala exercise! If you have another favorite Mandala practice or coloring book, then please share! Always remember, be kind!

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Asanas – Poses – Day 6 – Supta Kapotasana – Reclined Pigeon Pose

Good morning Yogis! We just wrapped up practice of each of the Niyamas, and we are now on to Asanas, the 3rd Limb of Yoga. Today we will cover my absolute favorite hip opener and one of my favorite Asanas – Supta Kapotasana (SOUP-tuh kah-poe-TAH-sa-nuh) or Reclined Pigeon Pose.

Bonus Daily Meditation Challenge

We are in the middle of a bonus Daily Meditation Challenge for October! For Asana Day today, our meditation is a Guided Meditation on Releasing and Letting Go as we will be doing physically with today’s Asana!

Today’s Daily Yogi Practice is to try today’s Asana – Supta Kapotasana or Reclined Pigeon. This pose is great for lower back pain, and especially for sciatic nerve issues.

Supta Kapotasana – Reclined Pigeon Pose

This is a deep hip opener – make sure to practice on both sides! There are many Kapotasana or Pigeon Pose variations. This is considered the easiest version, but I find it the best and most versatile. I enjoy moving my legs around a bit to find and target different tight spots in the hips.

  • Start laying on the ground face up in Shavasana – Corpse Pose. Bend your knees and place your feet flat on the ground.
  • Begin with your right foot on top – bring your right ankle to your left knee, making your legs into a figure 4.
    • If you are a new Yogi or have very tight hips and already feel a stretch.. stay here! Breathe deeply into your hips in this pose.. I find new male Yogis may need to practice this for up to a year before being comfortable enough to move into the full expression of this pose below!
    • If you are staying here in Ardha Supta Kapotasana or Half-Reclined Pigeon Pose, hold this pose for as long as comfortable while taking deep breaths into any tension you feel in your hips. I usually hold 30-60 seconds per side in my regular practice.
    • Switch your legs so left leg is on top, and repeat on the other side.
Ardha Supta Kapotasana – Half Reclined Pigeon Pose
  • Reach your hands around your leg and clasp around your left knee.
  • Exhale and hug your left knee in towards your chest. Breathe deeply into your belly and hips, and let your hips and lower back release.
  • Hold this pose for as long as comfortable while taking deep breaths into any tension you feel in your hips. I usually hold 30-60 seconds per side in regular practice. I occasionally hold this Asana for up to 5 minutes, moving my knees closer or away from my chest, or side to side slightly to target problem areas.
  • Switch your legs so left leg is on top, and repeat on the other side.
Supta Kapotasana – Reclined Pigeon Pose

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

CHECK OUT OUR Other Top 5 lists
TOP 5 YOGA Equipment and Yoga MATS!

You may want a couch pillow, or perhaps a folded-up blanket for extra support under the head.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


Please comment to share your experience! Have you tried the half or full version of this Asana before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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Asanas – Poses – Day 5 – Top 5 Meditation Positions / Asanas

Good morning Yogis! We just wrapped up practice of each of the Niyamas, and we are now on to Asanas, the 3rd Limb of Yoga. Today we will cover my Top 5 Positions or Asanas for Meditation.

Please try all of these meditation poses, at least briefly and see which feels best for you! Please note there is no right or wrong here.. I am sharing MY Top 5, but many others may disagree with me. For example, I find Virasana / Hero Pose comfortable for an extended time only with a block under my seat, and occasionally find Lotus Pose enjoyable, which is too intense for many Yogis.

Bonus Daily Meditation Challenge

Today’s Daily Yogi Practice is to try a meditation in the position / Asana of your choice. We are in the middle of a bonus Daily Meditation Challenge for October. Try our breath-focused meditation, or perhaps a meditative drive or hike! If you prefer guided meditations, for Asana Day today try a Restorative Asana class with Guided Meditation.

TOP 5 MEDITATION POSITIONS / ASANAS

1. SIDDHASANA – ADEPT’S POSE – CROSS-LEGGED SEATED MEDITATION

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Siddhasana – Adept’s Pose

I enjoy Siddhasana (sid-DAH-sa-na) or Adepts Pose for Meditation. This is basically my comfortable seated position, and that is just how I always envisioned meditating! This Asana is basically a slightly more difficult version of Sukhasana / Easy Pose.

Start in a comfortable cross legged position. Then spread your knees a bit further, and bring your feet in towards your groin – keep your leg on the mat and tuck your ankles/shins over each other. Look down and make sure there is no empty space between your legs and feet. Keep your torso straight and tall over your hips. 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. Next 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. You should keep your head, neck, and shoulders aligned over your hips in any seated pose. Your hands can either gently rest on knees and/or in your favorite mudra/placement for meditation. PS if any poses are uncomfortable, try with a couch pillow or block under your seat! Try not to move your body while meditating, I find it helps to switch my legs each day of practice for any cross legged positions to even out my posture!

Make sure you keep your back straight, not rounded in any seated position! If you notice your back rounding in this pose, move your legs back out to Sukhasana / easy pose, making a small triangle of empty space between your legs. I prefer Siddhasana over Sukhasana, because bringing in my feet helps me maintain a straighter back. I also prefer Siddhasana over Padmasana / Lotus Pose for meditation, since Lotus can get a bit strenuous on my ankles for an extended time.

2. SEATED IN A CHAIR – SEATED MEDITATION

Chair Yoga is very common, and chairs are often the most comfortable seat we can find! It is important to be comfortable and maintain your posture if you will be sitting for an extended period of time, and a chair can help with both. Driving is also my favorite meditative activity, so sitting in a chair (driver’s seat also counts to me) makes this #2 for my Top 5!

3. SHAVASANA – CORPSE POSE – RECLINED / SUPINE MEDITATION

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Shavasana – Corpse Pose

Shavasana or Corpse Pose is often considered the most important Asana, especially after Asana Class. I occasionally enjoy deep meditations if I need help to fall asleep, and it is absolutely required to be in bed in Shavasana for those guided meditations! One of my favorite things about meditation in Shavasana is that I can breathe more deeply into my belly than I am able to in a seated position.

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. 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.

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.

4. TADASANA – MOUNTAIN POSE – STANDING / WALKING MEDITATION

Tadasana – Mountain Pose

Tadasana / Mountain Pose is often thought of as neutral standing, but this a power pose for many Yogis. Yoga Retreats frequently offer meditation walks or mindfulness hikes. This is something I try with our Santosha practices of enjoying the present moment! A meditative walk or hike is a great way to begin meditating, especially if mindfulness practices are new to you, or you have difficulty calming the mind while sitting quietly.

5. VIRASANA – HERO’S POSE – KNEELING MEDITATION

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Virasana – Hero’s Pose

Virasana / Hero’s Pose is actually the most comfortable seat for many Yogis. However, this is my Top 5, and I find kneeling positions strenuous on my feet and knees for extended periods of time. I can only hold kneeling positions comfortably with a block under my seat! I do enjoy meditation in a kneeling position, resting my hands on my knees.

This is a kneeling Asana, and usually much more comfortable for Yogis with tight hips than the cross legged posses above. Start kneeling with knees and toes together. Then, bring the toes apart, and sit yourself down between your legs. Make sure to keep your back straight, with hips, shoulders, and head in line. This pose can be rough on my knees, and sometimes bothers my heels and tops of my feet if I’ve been wearing high heels. I find this pose much more comfortable with a block under my seat as pictured below.

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Virasana – Hero’s Pose with Block

CHECK OUT OUR Other Top 5 lists
TOP 5 YOGA Equipment and Yoga MATS!

I would recommend a block, couch pillows, or perhaps a folded-up blanket for support under the seat. Pick your favorite chair for a seated meditation, or comfortable shoes for a meditative hike or walk!

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

There you have it, my Top 5 Meditation Positions! Please comment to share if your Top 5 would be different.. I know many Yogis enjoy seated positions other than Adept’s Pose, or prefer Shavasana to any other position. Always remember, be kind!

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Utthita Tadasana – Five Pointed Star Pose – Draconids Meteor Shower

Good morning Yogis! Today is the peak day for the Draconids Meteor Shower. This is a fairly minor meteor shower at only 10/hour, but it is one of the few meteor showers that is best viewed in the early evening.. if the sky is clear, try to catch a shooting star tonight! I seriously LOVE stars, all kinds of stars… whether sparkling in the sky, printed all over my footed pajamas, or doodled in the margins of all my notebooks. So today we are taking a break after completing the Yamas and before starting the Niyamas to cover Utthita Tadasana (OOT-hi-ta ta-DA-sa-nuh) or Five Pointed Star Pose.

We are in the middle of a bonus Daily Meditation Challenge for October! For our Star Themed day today, my meditation for the day is a Celestial Visualization Guided Meditation.

Today’s Daily Yogi Practice is to try Utthita Tadasana or Five Pointed Star Pose, and try to stargaze and catch a shooting star in tonight’s Meteor Shower! PS the Draconids Meteor Shower peaks tonight October 7th but is active until the 10th, so you can stargaze another night if visibility is poor today.

Utthita Tadasana – FIve Pointed Star Pose

The literal translation for this pose from Sanskrit is “Extended Mountain Pose” and we will enter from Tadasana or Mountain Pose. The traditional version and variation below are frequently used in Kid’s Yoga, or this is a common transitional Asana that is often passed-through (ie when moving into Warrior Poses) but not often held in adult classes. However, this “Extended” Mountain Pose is a great power pose on its own!

Utthita Tadasana – Five Pointed Star

Feet and Legs – Starting with your legs closed in Tadasana / Mountain Pose, step or hop your feet out as wide as comfortable, at least double hip-width. Try to have your wrists under ankles when you raise your arms around to come into the traditional expression of this Asana – I prefer holding his pose with legs closer together for a solid “power pose”. Toes can point straight ahead, or turn out slightly to point at the corners of your mat. 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. Try to tilt your hips forward and back a bit to get a feel for your natural posture. 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.

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 – Exhale and spread your arms wide at shoulder height to come into the traditional version of Utthita Tadasana. Spread your fingers wide, and your palms can face down to the floor or straight ahead.

Hold this pose for as long as comfortable, usually 3-5 breaths.

To come into the variation below, keep your shoulders down and back, and raise your hands above your head.

Utthita Tadasana – Star Variation

PPS If you are comfortable with Utthita Tadasana, please tag us with your pictures on Instagram!

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

Utthita Tadasana will not require any props other than a yoga mat.
You can try holding a strap between hands for tight shoulders and to keep arms in line.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


Please comment to share your experience! Have you tried Utthita Tadasana / Five Pointed Star Pose before? Were you able to catch a shooting star for the Draconids Meteor shower? Always remember, be kind!

YOGA TEACHERS – see more on Tummee