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May 2022 Yoga Challenge: Asanas (Poses): Sun Salutations – 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!

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

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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!

Gemini Season 2022 – Partner Yoga & Temple Pose

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Temple Pose - beginner partner yoga pose - yoga pose yoga girl wearing black yoga set doing yoga inside in cool pink and purple yoga studio
Temple Pose

Good morning Yogis! Our Challengers are taking a break from the Sun Salutations pose breakdown for Sitali Pranayama, a cooling breath we covered on the Summer Solstice! If it is as cold as it is in the Colorado mountains today (we have snow for another month!) you may want to try a warming Pranayama such as Bellows Breath again today!

Today is the start of Gemini Season – Happy Birthday Gemini Yogis! PS I am a Gemini (sun sign) so this is a special one for me! We will cover an Asana today inspired by Gemini – Temple Pose. Remember that Gemini is twins, so I also want to introduce Partner Yoga! Asanas for a pair of Yogis range from beginner poses like Temple Pose or Lean-On-Me featured today, up to advanced Acro Yoga for two!

Today’s Daily Yogi Practice is to try Temple Pose Asana (alone or with a friend) or Partner Yoga inspired by the start of Gemini Season!

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purple and white gemini zodiac astrology symbol

Temple Pose

This Asana can be performed solo – against against a wall to still get the ‘Lean-On-Me’ effect, or with hands on hips. I recommend trying solo with hands on hips BEFORE trying as a pair!

You will enter this pose by standing with your legs a bit further than hip-distance apart. Lean forward until your torso is parallel to the floor. Keep shoulders down and back, and keep hips and legs aligned. Hold for 30-60 seconds. To come out solo, tighten your core and stand back up.

If you are performing with a partner, start with hands on each other’s shoulder’s using for support but NOT weight, and slowly walk back into the pose. To come out as a pair, step a bit further back to avoid bumping heads, and come into a forward fold.

Check out our Top 5 Yoga Equipment and Yoga Mats!

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

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 Temple Pose or Partner Yoga was for you! Do you want to share an Asana inspiration for your sign’s pose? Always remember, be kind!

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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

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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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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 – 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!

May 2022 Yoga Challenge: Asanas (Poses): Sun Salutations – 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!

May 2022 Yoga Challenge: Asanas (Poses): Sun Salutations – 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 added videos to our original pose breakdowns.. check out the new video with options for arms through this pose below and in our original Talasana post!

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!

May 2022 Yoga Challenge: Asanas (Poses): Sun Salutations – 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 recently added videos each day to our original pose breakdowns.. check out the new video with options for arms through this pose below and in our original Tadasana post!

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.

Since May is Correct your Posture Month if you have done this before, I strongly suggest checking and correcting your posture as we revisit this traditional series. Take note of your ankles, knees, hips, ribcage, shoulders, chin, and ears, and take note of both the location and any tilt in these areas.

What do I do with my hands?!

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

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

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!

May 2022 Yoga Challenge: Upper 4 Limbs of Yoga – Meditation

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

midtown atlanta at night with lit buildings and fourth of july fireworks downtown - meditation, upper limbs, stars Quote: If people sat outside and looked at the stars each night, I'd bet they'd live a lot differently... when you look into infinity, you'll realize that there are more important things than what people do all day. - Calvin & Hobbes
If people sat outside and looked at the stars each night, I’d bet they’d live a lot differently… when you look into infinity, you’ll realize that there are more important things than what people do all day. – Calvin & Hobbes

Happy Saturday Yogis! Today we are having a KISS day – try a Meditation Practice of your choice!

Today’s Daily Yogi Practice is any Meditation Practice for Upper Limbs Day. This past week was also International Astronomy Day (two each year!) so perhaps try this cool Celestial Visualization Guided Meditation or some meditative stargazing. Or, in light of May’s Correct Your Posture Month, try a traditional breath-focused meditation with a focus on your alignment. You can scan through all of our recent meditations or check our recent Dharana Day Post for a variety of focused meditative practices.

Want more on Meditation?
Check our Meditation Board on Pinterest!

Please comment and share what meditation you chose for today! If you have another favorite meditation, please share the link! Always remember, be kind!

May 2022 Yoga Challenge: Pranayama (Breathing) – Diaphragmatic Breath: Flowing Breath with Asanas

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

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.

pink and purple flowers with green leaves - breath breathing pranayama Quote: Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure. - Oprah Winfrey
Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure. – Oprah Winfrey

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!

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

May 2022 Yoga Challenge: Asanas (Poses) – 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! We will soon break down each of the Asanas in the Surya Namaskar, or Sun Salutations Series. May is Correct Your Posture Month, so I suggest focusing on a particular part of your body alignment through this series. This week I am focusing on neck alignment – keeping my ears over my shoulders, and ears back and up.

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

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

Talasana - palm-tree palm pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Talasana – Palm Tree Pose

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

May 2022 Yoga Challenge: Ishvara Pranidhana (Surrender)

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alpine grassy ledge with small purple flowers and green leaves with cool perspective looking out into rocky mountains - ishvara pranidhana acceptance surrender Quote: Surrender to what is. Let go of what was. Have faith in what will be. - Sonia Ricotti
Surrender to what is. Let go of what was. Have faith in what will be. – Sonia Ricotti

Good morning Yogis, we reached the last of the Niyamas! We first practiced the fifth of the Niyamas – Ishvara Pranidhana / Surrender by working on practicing acceptance rather than upset reactions to a difficult situation. As we discussed in our intro, Ishvara Pranidhana is the most difficult of the Niyamas to understand and practice, but also one of the most rewarding. So, today we will work again on the challenging practice of acceptance in difficult times.

Today’s Daily Yogi Practice is to practice acceptance when something bad or less-than-positive happens today. Try a deep breathing exercise when you encounter a problem. If you lose your temper, perhaps try to step outside yourself and see yourself reacting to a difficulty, and ask yourself if your reaction was productive. If it is possible, try seeing the silver lining for potential for growth in a bad situation. If you are practiced in religious faith, perhaps try praying for your own peace, calm, and understanding instead of a solution to a problem you are facing. Again, this is a journey and this particular practice today is one of the most difficult, so be gentle with yourself. If at first you do not succeed, evaluate what your reaction contributed, and try again next time. Treat this as an experiment, and see how you feel later after trying different approaches to problems that arise.

Advanced Yogis who incorporate Ishvara Pranidhana into their lives may begin seeing difficulties as challenges to overcome, and opportunities to practice managing our responses. This is one of the keys of long-lasting happiness, since getting upset often does nothing to help a bad situation and only makes things more difficult for ourselves. Instead, try to stay calm, and do not allow a negative encounter to draw you into negativity. Of course, this is easier said than done! Remember, it is a journey.

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Please comment if you would like to share how this exercise impacted you. Feel free to share your successes or your struggles with this challenging practice. Always remember, be kind!

May 2022 Yoga Challenge: Svadhyaya (Self-Study) – Journal Day

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epic purple cloudy alpine sky in mountains with darkened pine trees and snow-capped mountain peaks - svadhyaya self-study knowledge Quote - Always walk through life as if you have something new to learn, and you will. - Vernon Howard
Always walk through life as if you have something new to learn, and you will. – Vernon Howard

Happy Tuesday Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. Today we will continue our Svadhyaya / self-study with a special Journal Day prompt. I have been doing a lot of journaling lately, more frequently than just Svadhyaya Days, since I have had a lot of interesting life events to document and prioritized Svadhyaya practice for myself for 2021… I am using both daily prompt 5-year guided journal and more artsy guided journal. However, I am more interested in doing a bit more of a self-reflective journal day today! I am pulling a couple of prompts from the 5-year guided journal that I enjoyed recently to expand on – the journal I am using does not allow much room for long reflections!

Today’s Daily Yogi Practice is to make a self-reflective journal entry for Svadhyaya Day. Today, I am doing a few prompts I want to expand on from my 5-year guided journal that found that I found interesting. If my picks do not resonate with you, please scroll through our Journal Prompts Pins below!

Journal DaY

  • What do you think will be different in your life next year?
  • If tomorrow were your last day on Earth, how would you spend it?
  • What natural talents do you have?
  • What question would you most like answered?

Want more Ideas for journal day?
Check our Journal prompts board on Pinterest!

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 share if you selected another journal prompt. Have you kept up with your journal, or are you making another entry with me for Svadhyaya Day? Always remember, be kind!

May 2022 Yoga Challenge: Tapas (Discipline)

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

bright pink and purple flowers in garden with palm tree centerpiece and multicolored flowering bushes - tapas discipline self-disipline motivation Quote - Learn to convert the discomfort of discipline into the satisfaction of personal growth. - Tony Robbins
Learn to convert the discomfort of discipline into the satisfaction of personal growth. – Tony Robbins

Good Morning Yogis! We are continuing on with weaving practice of each of the Niyamas into our day. We have had quite a few Tapas or discipline Days. Our intro Tapas Day, we made a goal that was important to us. Each Tapas day, we check in on our progress. If you joined us on our last intro challenge in January, it has been nearly four months, so if you have kept up on your daily habit you have likely successfully formed a new habit! Congratulations, keep it up!! 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 electronic and visual 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. PS I want to report I recently completed 225 days in a row for my Duolingo daily habit!

Today’s Daily Yogi Practice is to monitor our daily habit goals, and set a new one if needed. If you are having a hard time keeping up with the daily habits you have set for yourself, consider trying and sticking with a 30 Day Challenge! There are many free Apps for 30 Day Challenge workouts. My favorite is a free app called 30 Day Butt, which allows the pop-up phone notifications I love so much. We are in the middle of an Intro Challenge for May, which we will do again in couple months. We had an April daily Asana challenge, and a daily meditation challenge for March – these are great Daily Yoga Practices to integrate into your morning routine! If none of these resonate with you, please pick a habit that is meaningful to you to add to your life. Today is Monday so channel some Motivation Monday energy, and select a daily habit that will really motivate and inspire you to stick with it! Most recently, I have quit my exercise app, and have been consistently squatting with weights. I am also about to reach

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.

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Please comment and share how you are doing. Have you kept up with your new habit? Are you changing your systems or perhaps setting a new meaningful goal? Always remember, be kind!

May 2022 Yoga Challenge: Santosha (Contentment)

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

two purple flowers with bright green leaves and brown dirt - santosha contentment happiness appreciation gratitude Quote: To be content doesn’t mean you don’t desire more, it means you’re thankful for what you have and patient for what’s to come. - Tony Gaskins
To be content doesn’t mean you don’t desire more, it means you’re thankful for what you have and patient for what’s to come. – Tony Gaskins

Good Morning Yogis! Our challengers are learning to remember to incorporate Santosha / contentment with Asana practice. We have discussed that Yoga is a practice, and I find nearly all of the limbs to be challenging. I personally have a hard time with Santosha, finding it especially difficult to “turn off” to just relax and enjoy where I am. So, today you have the choice between Santosha in the present moment, or Santosha with your Asana practice today.

Today’s Daily Yogi Practice for Santosha Day is either bringing Santosha into our Asana practice, or focusing on the present moment, ideally in nature.

Yogis practicing Santosha with their Asana practice – perhaps try a challenging balance pose! Here is a list of balance-focused Asanas and instructions from Yoga Journal.

For those Yogis practicing the finding the happiness in the “now” – here are some of our best tips!

  • Go on a walk, and perhaps literally stop and smell the roses.
  • Take a run and feel the wind on your face.
  • Being around water is especially calming, maybe head out for a walk down the beach, around a lake, or by a river.
  • Go for a hike and appreciate the beauty around you rather than focusing on finding a perfect selfie spot.
  • Since we are still in the days of social distancing, maybe pack a picnic and head to the back yard or a nearby park.
  • Read a book on your deck or by the window.
  • Sit quietly, and go through all of your senses one by one to appreciate your surroundings.
  • Any way that feels right for you to get out of your head, and appreciate the beauty of the world around you.

PS calmly notice when your thoughts drift back to the past or forward to the future. Try to bring yourself back to the present moment by focusing on the sight, sounds, smells, taste, or feel of your surroundings.

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

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 share how your Santosha Day went focusing on living in the now. Please share any favorite practices or tricks! Always remember, be kind!

May 2022 Yoga Challenge: Saucha (Purity)

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

nighttime view of manhattan new york city and bridge across the river from queens - saucha purity cleanliness Quote: Sanitation and cleanliness are among the humblest of the civic virtues, and it is easy to underestimate their significance. - Ram Nath Kovind⁣⁣
Sanitation and cleanliness are among the humblest of the civic virtues, and it is easy to underestimate their significance. – Ram Nath Kovind⁣⁣

Happy Saturday Yogis! We are restarting the Niyamas for our daily practices with Saucha or Purity Day. We are going to keep our practices synchronized with the challenge group!

Today’s Daily Yogi Practice is a deep cleaning or pampering of our bodies for Saucha Day. Need some ideas? May is Skin Cancer Awareness Month. I recommend focusing on skin today – I am going to do a deep treatment face mask, and recently scheduled a dermatology check-up.

  • Enjoy a long shower or bubble bath.
  • Maybe give yourself a pedicure, with a warm foot soak and lotion massage after, whether you paint your toes or not.
  • Perhaps try a tooth whitening treatment.
  • Relax with a face mask and cucumber slices over your eyes.
  • If you want to try a new Ayurvedic practice, maybe try oil-pulling (I recommend 2-15 minutes, not 20-30) with coconut oil.
  • If the days of social distancing are done, maybe book a last-minute facial or salon treatment of your choice.
  • Clean your insides with a clean-eating day – no junk food, or perhaps try another clean eating diet method or cleanse of your choice.
  • Whatever practice feels right for you to integrate Saucha into your day.

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.

Want more Self-Care Ideas and hacks?
Check our Self Care Board On Pinterest!

Please comment and share how you decided to practice Saucha today. How did it make you feel? Always remember, be kind!

May 2022 Yoga Challenge: Aparigraha (Non-Attachment)

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

close-up bright blue flower with fuzzy background of green grass and leaves and brown rocks - aparigraha non-attachment gratitude Quote: Learn to be thankful for what you already have, while you pursue all that you want. - Jim Rohn
Learn to be thankful for what you already have, while you pursue all that you want. – Jim Rohn

Happy Friday Yogis! Today we are going to stay sync-ed up with our challengers and revisit the positive practice of Aparigraha (non-attachment) today.

Today’s Daily Yogi Practice is to make a list of 5 things you are grateful for in your life, right now. Need some ideas? They can be big or small. You may be grateful for physical things like your health or your long hair or your home or your beautiful garden. You may be grateful for your family or friends or pets. You may be proud of something you accomplished or positive personal traits like humor or loyalty. You may be grateful for past learning experiences or positive changes you see in yourself or the world. Or, these are tough times.. if you are proud for getting out of bed or taking a shower, or putting on pants for your zoom meeting, then celebrate small victories! This practice is about finding the joy and blessings in the moment. Focus your attention to positivity and abundance already in your life, rather than putting off your happiness for something in the future.

Perhaps get some bonus Svadhyaya (self-study) by making your gratitude list today in your journal!

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Please comment and share how today’s practice for Aparigraha Day made you feel! Always remember, be kind!

May 2022 Yoga Challenge: Brahmacharya (Moderation)

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

Happy Thursday Yogis! Today is Brahmacharya or Moderation Day. I personally need more work-life balance in my life right now, so we are having another KISS (keep it super simple) Day!

cool perspective Boston common garden with purple and white flowers and bright green leaves and grass along asphalt walkway -brahmacharya moderation middle-path Quote: Everything in moderation, and there's a perfect balance in this life if we can find it. - Ryan Robbins
Everything in moderation, and there’s a perfect balance in this life if we can find it. – Ryan Robbins

Today’s Daily Yogi Practice is to exercise moderation or take the Middle Path in a way that is meaningful for you today for Brahmaharya Day. Remember – the middle path is about moderation, not denial! Need some ideas?

  • Look for temptations during the day, and neither deny nor fully indulge the craving, but instead make a healthy choice. Like maybe a salad or healthy sandwich instead of fast food, or fruit instead of candy, or yogurt instead of cake or ice cream. Maybe have just a couple pieces of candy instead of NOMMING the whole bag (this one is both inspired by and directed towards me!), or have one very small serving of exactly what you are craving.
  • Make today the first day taking steps to minimize an unhealthy lifestyle choice. Perhaps get a nicotine gum or patch to stop smoking, or plan a reasonable cut-back schedule with small goals you can reach rather than the cold-turkey approach.
  • If you have been super busy with work and family with our current quarantine situation, ask for help and take 15 minutes minimum to spoil yourself with a bath or workout or even a nap, whatever you need!
  • Take a digital break – plan today to have an evening without phone or social media.
  • Choose your own way to practice a more balanced lifestyle today that feels right to you.

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Please comment and share how you chose to practice Brahmacharya today! Always remember, be kind!

May 2022 Yoga Challenge: Asteya (Non-Stealing)

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

Happy Wednesday Yogis! Today is Asteya or Non-Stealing Day. So, we will be practicing Asteya with the positive of non-stealing or generosity today!

close up cool perspective purple flowers - asteya non-stealing generosity Quote - Generosity is an activity that loosens us up. By offering whatever we can – a dollar, a flower, a word of encouragement – we are training in letting go. - Pema Chodron
Generosity is an activity that loosens us up. By offering whatever we can – a dollar, a flower, a word of encouragement – we are training in letting go. – Pema Chodron

Today’s Daily Yogi Practice is to practice a random act of generosity for today’s Asteya / Non-Stealing Day. Need some ideas?

  • Ask someone you care about who is having a tough time if you can help with household chores, or yard work, or anything else to make their lives easier and take something off their plate.
  • If you have old luggage you no longer use, please consider donating to a foster care agency, since many foster children are forced to move with garbage bags.
  • Purge toys, books, kitchen gadgets, and/or electronics you no longer use, and consider donating as appropriate to a local organization for the elderly, women and/or children.
  • Consider making a cash donation to your local food bank, hospital, animal shelter, or another nonprofit or charity that is meaningful to you (I usually donate to World Wildlife Fund).
  • Do a closet clean-out and donate clothes you do not wear any more… or consider starting a wardrobe tracking method to help identify what you do not wear and could donate. PS consider making the extra effort donating directly to local organizations for the homeless, elderly, women, or children rather than the easy dropboxes for Goodwill.

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Please comment if you would like to share how you practiced Asteya today! Always remember, be kind!

May 2022 Yoga Challenge: Satya (Truthfulness)

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

Good Morning Yogis! Today is Satya or Truthfulness Day. We are staying synced up with our 30 Day Challenge group. We will practice today focusing on the “benevolent truth” translation of Satya from Sanskrit.

close-up purple blue and white columbine flower with fuzzy background of green grass and leaves and brown rocks - satya truth truthfulness honesty Quote - When words are both true and kind, they can change the world. - Buddha
When words are both true and kind, they can change the world. – Buddha

Today’s Daily Yogi Practice is sharing a kind truth with someone you care about. Let’s make it big today… these are hard times and we could all use a big pick me up! Do not compliment someone about something that changes every day, like their hair or outfit. Need some ideas?

  • Contact your best friend just to say how much you admire their drive, or loyalty or the ability to always make you laugh.
  • Tell your significant other how much you appreciate the thing you love most about them.
  • Call a friend or family member who had a significant positive impact on your life, and let them know how thankful you are.
  • Message an old colleague or boss who helped you on your path, and thank them for their mentoring.
  • Reach out to someone you love and/or someone you know could use a pick-me-up.

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Please comment if you would like to share how your Satya practice went today! Always remember, be kind!

May 2022 Yoga Challenge: Ahimsa (Non-Harming)

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

Happy Monday Morning Yogis! We are beginning our cycle practicing each of the Limbs of Yoga with Ahimsa or non-harming. We also have a 30 Day Challenge Group starting positive practices today, and we will stay mostly coordinate with the Challenge group most of the month. Today we will focus on the positive opposite of non-harming, or kindness for our Ahimsa practice today.

looking up through purple flowers and green leaves at sky with cool perspective - ahimsa non-harming non-violence kindnessQuote - When we feel love and kindness toward others, it not only makes others feel loved and cared for, but it helps us also to develop inner happiness and peace. - The 14th Dalai Lama
When we feel love and kindness toward others, it not only makes others feel loved and cared for, but it helps us also to develop inner happiness and peace. – The 14th Dalai Lama

Today’s Daily Yogi Practice is a random act of kindness for today’s Ahimsa / Non-Harming Day. Need ideas?

  • Bring home a favorite meal or special treat for a loved one.
  • Be extra friendly driving in the car, giving someone the right of way.
  • If you can, pay for the order for the person behind you in a drive through. Has that ever happened to you? It happened to my sister, it made her day!
  • If we are no longer in the days of social distancing or you are in your household, hold the door open for the person behind you, or help someone who is struggling to reach or carry something.
  • Volunteer.
  • Give to charity (I recommend donating to WWF or supporting 4Ocean – a business doing great things for ocean clean-up!)
  • Plant a tree.
  • Whatever feels like the right way for you to actively practice kindness and compassion, or to do your small part to make someone else smile, or make the world better today than it was yesterday.

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Please comment and share how you decided to practice Ahimsa today. How did it make you feel? Always remember, be kind!

Yoga Challenge May 2022: Resolutions and Intentions – 8 Limbs of Yoga

Good morning Yogis! We are beginning another 30 Day Intro Challenge for May. today we will set focuses for our 8 Limbs Practices. New Yogis – please just learn about the 8 Limbs for now!

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

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

Today’s Daily Yogi Practice is to set a philosophy based focus or intention for yourself from the 8 Limbed Yoga Practices for May. In traditional Yoga this is something a Guru would recommend for his student, but this is a personal journey so please focus on prioritizing a few practices that you need in your life. Please review the 8 Limbs of Yoga and select one or two practices that you would like to focus on more often than our cycle of every 10-20 days with Daily Yogi.

Our daily practices will stay synced up with our 30 Day Challenge Group throughout this month. If this is not your first month of Daily Yogi, consider setting coordinating your philosophical practice with a more physical daily Yoga practice (ie Asanas, Pranayama or Meditation) that is meaningful to you as we discussed yesterday! For example, if you have set Meditation as your daily practice and Ahimsa (non-violence) as your intention for the month, perhaps select Loving-Kindness Meditation for your daily meditation practice. Or, if you have selected Pranayama and Santosha (contentment), make sure to bring mindfulness to your breath work practices, focusing on the sensations throughout your body with each inhale and exahle.

If you have been with us since January, you may remember for 2022 I am prioritizing Svadhyaya (self-study) with increasing the frequency of my journaling habit, Aparigraha with a focus on gratitude, and Santosha (contentment) with mindfulness and living in the present moment. I have been very consistent with my Svadhyaya habit thanks to my 5 year daily prompt journal (see below in recommended journals) and my Santosha (contentment) mindfulness practices, but am happy to reflect and revisit my commitment to Satya (truthfulness) now mid-year.

cool picture of omia vegas nightclub with purple and yellow lights - yoga practice self-improvement Quote: Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame. - B.K.S Iyengar
Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame. – B.K.S Iyengar


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

Please comment if you would like to share your practice intentions for this challenge month. Stay tuned for our first positive practice from the Yoga Sutras on Monday – we will stay synced up with our 30 Day Challenge Group throughout the month! Always remember, be kind!

Asana April 2022: Asanas (Poses) – Reclined Asanas

Good morning Yogis! We are completing a series on different categories of Asanas I use – Seated, Standing, Heart Opener / Backbend, Hip Opener / Forward Bend, Arm Balance, Inversion, Twist, and Reclined. Today we will cover Reclined Asanas. Please note through this series that many of the Asanas can belong to more than one group – for example a seated twist would clearly belong to both Seated and Twist categories, and a reclined twist would belong to both Reclined and Twist.

Matsyasana - fish pose beginner variation - yoga pose yoga girl wearing blue fish-scale dragon-scale set doing yoga inside in cool indigo blue studio
Matsyasana – Fish Pose

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

BONUS DAILY ASANA CHALLENGE

We are in the middle of a daily Asanas practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For our focus on Reclined Asanas today, I recommend a Yin or Restorative class, which often use passive Reclined Poses.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. This week I am doing one of my favorites – Beginner AM (20 Minute), which includes the beginner version of this pose that I can do! I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class!

Today’s Daily Yogi Practice is to try any Reclined Asana. Most Reclined Asanas are beginner and restorative poses, which allow passive stretching. There are also Yoga Workouts utilizing Reclined poses, such as Boat to Crab or repeated Bridge Pose for glute and core exercises!

Today I recommend trying a Yoga Workout for Glutes – Boat to Crab (I usually hold for counts of 3 and do 10 reps) or my absolute favorite Reclined Asana Supta Kapotasana / Reclined Pigeon!

Reclined Asanas

Viparita Karani – Legs up the Wall Pose

Purvottanasana – Reverse Plank

Ananda Balasana – Happy Baby Pose

Matsyasana – Fish Pose

Supta Kapotasana – Reclined Pigeon Pose

Supta Baddha Konasana – Reclined Bound Angle / Goddess Pose

Navasana – Boat Pose

Setu Bandha Sarvangasana – Bridge Pose

Jathara Parivartanasana – Reclined Twist Pose

 Shavasana – Corpse Pose

Check out more Asanas on Yoga Journal

Want more Yoga Workout Ideas?
Check our Yoga Workouts Board On Pinterest!

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

Asana April 2022: Asanas (Poses) – Twist Asanas

Good morning Yogis! We are in the middle of a series on different categories of Asanas I use – Seated, Standing, Heart Opener / Backbend, Hip Opener / Forward Bend, Arm Balance, Inversion, Twist, and Reclined. Today we will cover Twisting Asanas. Please note through this series that many of the Asanas can belong to more than one group – for example a seated twist would clearly belong to both Seated and Twist categories, and a reclined twist would belong to both Reclined and Twist.

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

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

BONUS DAILY ASANA CHALLENGE

We are in the middle of a daily Asanas practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For our focus on Twisting Asanas today, I recommend an alignment-focused Iyengar 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. This week I am doing one of my favorites – Beginner AM (20 Minute), which includes the beginner version of this pose that I can do! I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class!

Today’s Daily Yogi Practice is to try any Twist Asana. Most Twist Asanas are beginner poses, or modified beginner poses. Make sure to do each twist on both sides! If you are in a seated pose such as Sukhasana or Easy Pose, I recommend flipping your feet and performing the twist on both sides a second time.

Today I recommend a few rounds of Sun Salutations with twisting on each side in either Ashta Chandrasana / High Lunge or Anjaneyasana / Low Lunge. Turn your torso towards your forward knee!

Twist Asanas

Parivrtta Sukhasana – Seated Twist Pose

Jathara Parivartanasana – Reclined Twist Pose

Parivrtta Anjaneyasana – Low Lunge Twist

Parivrtta Uttanasana – Standing Forward Bend Twist

Ardha Chandrasana – Half Moon Pose

Check out more Asanas on Yoga Journal

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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.

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats


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

Asana April 2022: Asanas (Poses) – Inversion Asanas

Good morning Yogis! We are in the middle of a series on different categories of Asanas I use – Seated, Standing, Heart Opener / Backbend, Hip Opener / Forward Bend, Arm Balance, Inversion, Twist, and Reclined. Today we will cover Inversion Asanas. Please note through this series that many of the Asanas can belong to more than one group – for example a seated twist would clearly belong to both Seated and Twist categories, and a reclined twist would belong to both Reclined and Twist.

halasana - plow plough pose -  yoga pose yoga girl wearing blue fish-scale dragon-scale set doing yoga inside in cool indigo blue studio
Halasana – Plow Pose

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

BONUS DAILY ASANA CHALLENGE

We are in the middle of a daily Asanas practice challenge for April! Please see our Asana Styles page for links to YouTube videos for various Yoga Styles. For our focus on Inversions Asanas today, I recommend a Vinyasa class, which will help build the arm and core strength for these poses.

I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without Wifi or phone signal. This week I am doing one of my favorites – Beginner AM (20 Minute), which includes the beginner version of this pose that I can do! I modify with more advanced versions of poses including full side plank, standard extended side angle, and lowering slowly from plank to Chaturanga Dandasana / Yoga Push-Up… I am still working arm strength to do the Intermediate version of this class!

Today’s Daily Yogi Practice is to try any Inversion Asana. Most Inversion Asanas are advanced poses, requiring significant upper-body and/or core strength. I do not include a large variety of Inversion poses in my practice since I am still working on strength building. If you do have the strength to practice these more advanced poses safely, please do check the recommended additional poses link below!

Today I recommend trying the most basic Inversion – Legs up the Wall Pose. Or, if you are comfortable, perhaps try Salamba Sarvangasana – Supported Shoulder Stand!

Inversion Asanas

Viparita Karani – Legs up the Wall Pose

Salamba Sarvangasana – Supported Shoulder Stand

Halasana – Plow

Vrschikasana – Scorpion Pose

Ardha Chandrasana – Half Moon Pose

Check out more Asanas on Yoga Journal

Want more on Inversions?
Check our inversions Board On Pinterest!

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