September 2022: Tapas (Discipline) – Bakasana – Crow Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the third of the NiyamasTapas or Discipline and Utkatasana.

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!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for September! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Tapas Day today, I recommend a vigorous Power Yoga class.

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 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.

If you would prefer an off-the-mat practice for Tapas Day – set or check-in on a meaningful daily habit!

Bakasana – Crow Pose

Bakasana - Crow Pose - yoga pose yoga guy wearing gray and black black doing yoga outside in a grassy yard
Bakasana – Crow Pose

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.

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

NEXT INTRO CHALLENGE January 2023

Days
Hours
Minutes
Seconds

Please comment to share your experience! Have you tried Bakasana or the more advanced variation like Flying Crane before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

August 2022 Yoga Challenge: Asanas (Poses) – 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 black doing yoga outside in the rocky mountains
Chaturanga Dandasana – Four-Limbed Staff

Like this Yoga set? Click here for product links and discount codes!

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!

August 2022 Yoga Challenge: Asanas (Poses) – Phalakasana & Purvottanasana

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 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
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!

Follow us on Instagram – easy access to our daily positive practices
Plus second daily reminder photo /edit On INSTAGRAM Only
(2nd Insta post currently paused)

@dailyyogi.world
tag us with your Asana pics!
enable notifications for pop-up reminders!

Like this Yoga set? Click here for product links and discount codes!

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!

May 2022 Yoga Challenge: Asanas (Poses): Sun Salutations – Chaturanga Dandasana & Dandasana

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

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

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

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

Like this Yoga set? Click here for product links and discount codes!

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!

May 2022 Yoga Challenge: Asanas (Poses): Sun Salutations – Phalakasana & Purvottanasana

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 AsanaPhalakasana / Plank Pose
Twisted/Sister AsanaPurvottanasana / Reverse Plank

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

Like this Yoga set? Click here for product links and discount codes!

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!

Follow us on Instagram – easy access to our daily positive practices
Plus second daily reminder photo /edit On INSTAGRAM Only
(2nd Insta post currently paused)

@dailyyogi.world
tag us with your Asana pics!
enable notifications for pop-up reminders!

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

Asana April 2022: Tapas (Discipline) – Utkatasana (Powerful / Chair Pose)

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the third of the NiyamasTapas or Discipline and Utkatasana.

Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Utkatasana (oot-kah-TA-sa-nuh) or Chair pose is my choice to represent Tapas. This is a challenging pose, and a great workout when held for an extended time. The literal translation from Sanskrit is Powerful or Intense Pose. If you hold this Asana for a full minute, I am sure you will feel why this pose was named “Intense”!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Tapas Day today, I recommend a vigorous Power Yoga class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing a new Hip Hop Vinyasa.

Each Tapas day, we check in on our progress with the daily habits we have set for ourselves. It typically takes 30 Days to set a new habit (which is why I love these 30 Day Challenges!) so if you have kept up on your daily habit you have likely successfully formed a new habit! Congratulations, keep it up.. perhaps it is time to add a new daily habit to your routine!! If you have not kept up, examine why you did not, and consider if you want to keep this goal or set a new one. Evaluate the reminders and/or rewards you set for yourself, and perhaps modify these systems to ensure your success! Yoga is a practice, and successfully changing our habits is about consistency, so we will keep checking in on our goals on Tapas Days.

As mentioned we are in a daily Asana Challenge, which I have kept up with by wearing workout clothes to bed and practicing first thing in the morning. I also have a daily habit of practicing French or Spanish with Duolingo… I am pretty pleased with myself recently passing a 200 Day Streak! I have missed fewer than 20 days in all of 2020, but there is just something very rewarding about the increasing number of days in a row. And, lastly, this daily Asana Challenge has helped put me on the right path to meet another goal – hitting all three rings on my Apple Watch.

Today’s Daily Yogi Practice is to try Chair Pose for Tapas Day! This pose is common in all styles and levels of Yoga. It is a great alternative to backbends to stretch thighs and back, and is a fantastic workout for legs and glutes when held for 30-60 seconds!

For an off-the-mat practice for Tapas Day – set or check-in on a meaningful daily habit!

Utkatasana – Chair or Powerful Pose

Utkatasana - powerful chair pose - yoga pose girl sunny day yoga on the beach
Utkatasana – Chair Pose

Start standing in Tadasana / Mountain Pose. Separate your feet to about hip-distance apart.

Inhale and lift your arms above your head, palms facing in, and sit your hips back as if you are sitting back in a chair. Keep your shoulders down and back straight, and try to get your thighs as close to parallel to the ground as possible. It is more important to have a straight back than to “sit” lower into your chair. Look up between your hands if comfortable.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 3-5 full breaths. I recommend playing with weight in your feet a bit through this pose – generally you should keep all weight in your heels. Perhaps try lifting your toes slightly from the mat! Or, shift your weight into the balls of your feet, and try lifting your heels slightly from the mat, preparing for more advanced variations of this pose like Awkward Pose (a Hot Yoga favorite) and Drinking Bird Pose. Or, try placing a block between your knees for an even more challenging lower-body workout!

To come out of Utkatasana, inhale and straighten your knees back to Tadasana / Mountain Pose, then exhale and lower your arms – you may want to come all the way forward into Uttanasana / Standing Forward Fold to counter this pose after holding for a long time.

Utkatasana - powerful chair pose variation - yoga pose girl sunny day yoga on the beach
Utkatasana with toes lifted

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

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

NEXT INTRO CHALLENGE January 2023

Days
Hours
Minutes
Seconds

Please comment to share your experience! Have you tried Utkatasana or the more advanced variations before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

January 2022 30 Day Challenge: Yoga Philosophy: Day 20 – Asanas (Poses): Sun Salutations – Chaturanga Dandasana & Dandasana

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

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

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

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

Like this Yoga set? Click here for product links and discount codes!

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!

January 2022 30 Day Challenge: Yoga Philosophy: Day 19 – Asanas (Poses): Sun Salutations – Phalakasana & Purvottanasana

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 AsanaPhalakasana / Plank Pose
Twisted/Sister AsanaPurvottanasana / Reverse Plank

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

Like this Yoga set? Click here for product links and discount codes!

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!

Follow us on Instagram – easy access to our daily positive practices
Plus second daily reminder photo /edit On INSTAGRAM Only
(2nd Insta post currently paused)

@dailyyogi.world
tag us with your Asana pics!
enable notifications for pop-up reminders!

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

Asanas (Poses) – November 2021 Challenge: Day 19 – 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!

Asanas (Poses) – November 2021 Challenge: Day 18 – Phalakasana & Purvottanasana

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

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

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

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

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

Follow us on Instagram – easy access to our daily positive practices
Plus second daily reminder photo /edit On INSTAGRAM Only
(2nd Insta post currently paused)

@dailyyogi.world
tag us with your Asana pics!
enable notifications for pop-up reminders!

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

Tapas (Discipline) – September 2021 – Bakasana – Crow Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the third of the NiyamasTapas or Discipline and Utkatasana.

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!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for September! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Tapas Day today, I recommend a vigorous Power Yoga class.

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 a year of practice!

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.

If you would prefer an off-the-mat practice for Tapas Day – set or check-in on a meaningful daily habit!

Bakasana – Crow Pose

Bakasana - Crow Pose - yoga pose yoga guy wearing gray and black black doing yoga outside in a grassy yard
Bakasana – Crow Pose

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.

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

NEXT INTRO CHALLENGE January 2023

Days
Hours
Minutes
Seconds

Please comment to share your experience! Have you tried Bakasana or the more advanced variation like Flying Crane before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

Asanas (Poses) Day 7 – August 2021 Yoga Challenge (Day 18) – 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 black doing yoga outside in the rocky mountains
Chaturanga Dandasana – Four-Limbed Staff

Like this Yoga set? Click here for product links and discount codes!

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!

Asanas (Poses) Day 6 – August 2021 Yoga Challenge (Day 18) – Phalakasana & Purvottanasana

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 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
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!

Follow us on Instagram – easy access to our daily positive practices
Plus second daily reminder photo /edit On INSTAGRAM Only
(2nd Insta post currently paused)

@dailyyogi.world
tag us with your Asana pics!
enable notifications for pop-up reminders!

Like this Yoga set? Click here for product links and discount codes!

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!

Asanas – Poses – Day 7 – May 2021 Yoga Challenge – Chaturanga Dandasana & Dandasana

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

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

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

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

Like this Yoga set? Click here for product links and discount codes!

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!

Asanas – Poses – Day 6 – May 2021 Yoga Challenge – Phalakasana & Purvottanasana

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 AsanaPhalakasana / Plank Pose
Twisted/Sister AsanaPurvottanasana / Reverse Plank

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

Like this Yoga set? Click here for product links and discount codes!

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!

Follow us on Instagram – easy access to our daily positive practices
Plus second daily reminder photo /edit On INSTAGRAM Only
(2nd Insta post currently paused)

@dailyyogi.world
tag us with your Asana pics!
enable notifications for pop-up reminders!

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

Tapas – Discipline – Day 5 – 2021 – Utkatasana – Powerful / Chair Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the third of the NiyamasTapas or Discipline and Utkatasana.

Since we are in the middle of an April Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Utkatasana (oot-kah-TA-sa-nuh) or Chair pose is my choice to represent Tapas. This is a challenging pose, and a great workout when held for an extended time. The literal translation from Sanskrit is Powerful or Intense Pose. If you hold this Asana for a full minute, I am sure you will feel why this pose was named “Intense”!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Tapas Day today, I recommend a vigorous Power Yoga class.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing a new Hip Hop Vinyasa.

Each Tapas day, we check in on our progress with the daily habits we have set for ourselves. It typically takes 30 Days to set a new habit (which is why I love these 30 Day Challenges!) so if you have kept up on your daily habit you have likely successfully formed a new habit! Congratulations, keep it up.. perhaps it is time to add a new daily habit to your routine!! If you have not kept up, examine why you did not, and consider if you want to keep this goal or set a new one. Evaluate the reminders and/or rewards you set for yourself, and perhaps modify these systems to ensure your success! Yoga is a practice, and successfully changing our habits is about consistency, so we will keep checking in on our goals on Tapas Days.

As mentioned we are in a daily Asana Challenge, which I have kept up with by wearing workout clothes to bed and practicing first thing in the morning. I also have a daily habit of practicing French or Spanish with Duolingo… I am pretty pleased with myself recently passing a 200 Day Streak! I have missed fewer than 20 days in all of 2020, but there is just something very rewarding about the increasing number of days in a row. And, lastly, this daily Asana Challenge has helped put me on the right path to meet another goal – hitting all three rings on my Apple Watch.

Today’s Daily Yogi Practice is to try Chair Pose for Tapas Day! This pose is common in all styles and levels of Yoga. It is a great alternative to backbends to stretch thighs and back, and is a fantastic workout for legs and glutes when held for 30-60 seconds!

For an off-the-mat practice for Tapas Day – set or check-in on a meaningful daily habit!

Utkatasana – Chair or Powerful Pose

Utkatasana - powerful chair pose - yoga pose girl sunny day yoga on the beach
Utkatasana – Chair Pose

Start standing in Tadasana / Mountain Pose. Separate your feet to about hip-distance apart.

Inhale and lift your arms above your head, palms facing in, and sit your hips back as if you are sitting back in a chair. Keep your shoulders down and back straight, and try to get your thighs as close to parallel to the ground as possible. It is more important to have a straight back than to “sit” lower into your chair. Look up between your hands if comfortable.

Take deep breaths into your belly (perhaps try Vilona Pranayama) and hold this pose for at least 3-5 full breaths. I recommend playing with weight in your feet a bit through this pose – generally you should keep all weight in your heels. Perhaps try lifting your toes slightly from the mat! Or, shift your weight into the balls of your feet, and try lifting your heels slightly from the mat, preparing for more advanced variations of this pose like Awkward Pose (a Hot Yoga favorite) and Drinking Bird Pose. Or, try placing a block between your knees for an even more challenging lower-body workout!

To come out of Utkatasana, inhale and straighten your knees back to Tadasana / Mountain Pose, then exhale and lower your arms – you may want to come all the way forward into Uttanasana / Standing Forward Fold to counter this pose after holding for a long time.

Utkatasana - powerful chair pose variation - yoga pose girl sunny day yoga on the beach
Utkatasana with toes lifted

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

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

NEXT INTRO CHALLENGE January 2023

Days
Hours
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Seconds

Please comment to share your experience! Have you tried Utkatasana or the more advanced variations before? Always remember, be kind!

YOGA TEACHERS – see more on Tummee

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

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

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

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

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

Like this Yoga set? Click here for product links and discount codes!

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!

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

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

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

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

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

Like this Yoga set? Click here for product links and discount codes!

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!

Follow us on Instagram – easy access to our daily positive practices
Plus second daily reminder photo /edit On INSTAGRAM Only
(2nd Insta post currently paused)

@dailyyogi.world
tag us with your Asana pics!
enable notifications for pop-up reminders!

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

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!

Asanas – Poses – Phalakasana & Purvottanasana

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

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

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

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

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

Follow us on Instagram – easy access to our daily positive practices
Plus second daily reminder photo /edit On INSTAGRAM Only
(2nd Insta post currently paused)

@dailyyogi.world
tag us with your Asana pics!
enable notifications for pop-up reminders!

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

Tapas – Discipline – Day 5 – 2020 – Utkatasana – Powerful / Chair Pose

Good morning Yogis! We are continuing our cycle through the Yoga Sutras and representative Asanas with the third of the NiyamasTapas or Discipline and Utkatasana.

Since we are in the middle of a September Asana Challenge, we are featuring a new Asana that represents each of the Yoga Sutras! Utkatasana (oot-kah-TA-sa-nuh) or Chair pose is my choice to represent Tapas. This is a challenging pose, and a great workout when held for an extended time. The literal translation from Sanskrit is Powerful or Intense Pose. If you hold this Asana for a full minute, I am sure you will feel why this pose was named “Intense”!

Bonus Daily Asana Challenge

We are in the middle of a daily Asana practice challenge for September! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For Tapas Day today, I recommend a vigorous Power Yoga class.

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 please