To let yourself be heard, say something nice.
Category: Sequence
Silence is the hardest part for me.
Taking it nice and slow
Haste is the enemy of awareness.
I reach out from the inside
The practice of yoga is to help you see your true nature, of strength and beauty.
A shoulder and neck practice
Intended for Wednesday, but you can really do it any day you need some backbends.
Centering
Reclining breathing
Reclining, knees up, take 10 breaths.
Warm-up
Reclining neck twists
Gently turn your head from side to side. Try to keep your chin from deflecting to your shoulder.
Recling Eagle arms
Cross one arm over the other, bend both elbows, work to bring the palms of the hands to press into one another.
Arm lifts with a block
Holding the block firmly between your hands, raise straight up and lower down to the floor.
Cat & Dog flow
Thread the needle
Downward Dog (Adho Mukha Svanasana)
Sun Salutations (Surya Namaskar)
- Mountain Pose (Tadasana)
- Forward Fold (Utthanasana)
- Half forward fold (Ardha Utthanasana)
- Lunge
- Downward Dog (Adho Mukha Svanasana)
- Plank (Palankasana)
- Lower down (Chaturanga)
- Cobra (Bhujangasana)
- Downward Dog
- Lunge (Second Side)
- Forward Fold (Utthanasana)
- Mountain Pose (Tadasana)
Regular
Lunge with back knee down and arms raised (Anjaneyasana)
Lift the heart up and out of the pose while being sure to keep core engaged by extending the tailbone down
Lunge with Twist (knee down for Parivrtta Parsvakonasana)
Hands together in front of the heart. Life the back knee if you wish!
Neck release with strap
Stand on your strap. Hold one end taut, with your shoulder somewhat depressed. Take the other arm over your head to your ear. Press the head into your hand (do not pull on your head)–you’re trying to engate the muscles, not force them to stretch.
Standing Poses
Try to hold these few several breaths on each side.
Warrior II with shoulder opening (Virabhadrasana II)
Clasp the hands behind the body, and fold forward, taking your shoulder to the inside of the front knee.
Wide legged forward fold with neck release (Prasarita Paddotonasana)
Folding forward from a wide-legged stance, let the neck release while turning it from side to side.
Hip Opening
Pigeon Prep (Eka Pada Rajakapotasana)
Backbends
Locust Pose with feet down (Shalabhasana)
Interlace the fingers behind the back. Keep the tops of the feet on the floor.
Locust Pose with feet up (Shalabhasana)
Same as before, but with the legs lifting as well. Remember to hug them toward the midline.
Locust Pose with fingers interlaced behind the head (Makarasana)
Try to keep the shoulders back as you press the back of the head into the interlaced fingers. Actively stretch the tailbone toward the heels.
Bridge pose (Setubandasana)
Remeber to extend the tailbone toward the knees as you lift the hips.
Passive heart opener over a blanket roll
Wheel pose (Urhdva Dhanurasana) DOUBLE BONUS?
If this seems at all sensible, you already know what you’re doing.
Seated
Fire-logs (Agnistambhasana)
Cow-faced pose (Gomukhasana)
Take the arms back as well
Omega
Soles of the feet together as you lengthen the spine and fold.
Supine
Supine twist (Jathara Parivartanasana)
Shoulder Stand (Sarvangasana) DOUBLE BONUS
Happy Baby (Dwi Pada Yogidandasana)
Shavasana or Meditation
Take at least five minutes for Shavasana
All About That Bass
The foundation of our pose is undoubtedly the most important part. We have to give it our focus and attention.
Take care not to hurt yourself
Remember the things that some things are meant to serve you.
A backbend practice
Intended for Wednesday, but you can really do it any day you need some backbends.
Centering
Reclining breathing
Reclining, knees up, take 10 breaths.
Warm-up
Bridge pose (Setubandasana)
Remeber to extend the tailbone toward the knees as you lift the hips.
Windshield wipers
Knees bent, feet on the floor, take the knees first to one side then the other.
Cat & Dog flow
Downward Dog (Adho Mukha Svanasana)
Sun Salutations (Surya Namaskar)
- Mountain Pose (Tadasana)
- Forward Fold (Utthanasana)
- Half forward fold (Ardha Utthanasana)
- Lunge
- Downward Dog (Adho Mukha Svanasana)
- Plank (Palankasana)
- Lower down (Chaturanga)
- Cobra (Bhujangasana)
- Downward Dog
- Lunge (Second Side)
- Forward Fold (Utthanasana)
- Mountain Pose (Tadasana)
Regular
Lunge with Twist
Lunge with Twist and backbend BONUS
Lift the heart up and out of the twist to take it into a small backbend
Lunge with back knee down and arms raised (Anjaneyasana)
Lift the heart up and out of the pose while being sure to keep core engaged by extending the tailbone down
Standing Poses
Try to hold these few several breaths on each side.
Warrior II (Virabhadrasana II)
Triangle (Trikonasana)
Triangle with Backbend (Trikonasana) BONUS
Walk your bottom hand six inches away from the shin, and work toward a backbend.
Hip Opening
Pigeon Prep (Eka Pada Rajakapotasana)
Pigeon Prep with Thigh Stretch BONUS
Reach the same hand back toward the back foot
Pigeon Prep with Thigh Stretch, Twist and Backbend DOUBLE BONUS
Reach the opposite hand back toward the back foot. Try to incorporate the twist element from Lunge and the backbend element from Trikonasana
Reclining Hero’s Pose (Supta Virasana) BONUS
Make sure the knees are in line with the hips, but the feet are wide enough that the heels graze the outer hips.
Backbends
Locust Pose with feet down (Shalabhasana)
Stretch the arms alongside the dears, or alongside the body, or Interlace the fingers behind the back, as feels most appropriate. Keep the tops of the feet on the floor.
Locust Pose with feet up (Shalabhasana)
Same as before, but with the legs lifting as well. Remember to hug them toward the midline.
Fingertip Cobra (Bhujangasana)
Try to keep the shoulders back, even though the hands may be forward. Actively stretch the tailbone toward the heels.
Bow pose (Dhanurasana) BONUS
Grab the tops of the feet, then stretch the tailbone toward the heels, then try to maintain that as you press the feet into the hands.
Wheel pose (Urhdva Dhanurasana) DOUBLE BONUS?
If this seems at all sensible, you already know what you’re doing.
Seated
Childs pose (Balasana)
Doesn’t that almost make all the backbends worth it?
Simple cross-legged twist (Sukhasana)
Fire-logs (Agnistambhasana) BONUS
Fire-logs with Twist (Parivrtta Agnistambhasana) BONUS
Twist towards the top foot, perhaps taking the upper arm to the arch of the foot.
Omega
Soles of the feet together as you lengthen the spine and fold.
Supine
Supine twist (Jathara Parivartanasana)
Happy Baby (Dwi Pada Yogidandasana)
Shavasana or Meditation
Take at least five minutes for Shavasana
Enough legs
We are in charge of our own narrative.
A core practice
Intended for Saturday, but you can really do it any day you feel like you need to do some core work.
Centering
Reclining breathing
Reclining, knees up, take 10 breaths.
Warm-up
Cat & Dog flow
Downward Dog (Adho Mukha Svanasana)
Sun Salutations (Surya Namaskar)
Hold Plank for 10 breaths each time MEGABONUS
- Mountain Pose (Tadasana)
- Forward Fold (Utthanasana)
- Half forward fold (Ardha Utthanasana)
- Lunge
- Downward Dog (Adho Mukha Svanasana)
- Plank (Palankasana)
- Lower down (Chaturanga)
- Cobra (Bhujangasana)
- Downward Dog
- Lunge (Second Side)
- Forward Fold (Utthanasana)
- Mountain Pose (Tadasana)
Regular x 2
Lunge with Runner’s Stretch (Ardha Hanumanasana)
Porch Swing BONUS
From Downward Dog, lift one leg (keeing the hips level), then shift forward to plank pose, each time taking the raised leg to:
- Hover the foot over the floor
- Take the knee to the outside of the same arm
- Take the knee to the outside of the opposite arm
Standing Poses
Try to hold these for several breaths on each side.
Warrior II (Virabhadrasana II)
Wide-legged forward fold (Prasarita Paddotanasana)
Wide-legged forward fold jumps (Prasarita Paddotanasana) BONUS
From a wide legged forward fold, bring your palms down to the mat, and, leaning your weight into the support of your hands, hop your legs back to center, and then wide, and then back to center…you get the idea. Try to be light with your feet by being heavy in your hands.
Triangle pose (Trikonasana)
Suspended Triangle Pose (Visvamitrasana Prep) BONUS
From Trikonasana, bring your palm to the floor or a block, and try and lift your front foot off the mat and stretch it across the room. For DOUBLE BONUS, put it back down in the same place it srated without using your hand.
Sliding floors
With your feet on a blanket on a slippery surface (or, for DOUBLE BONUS, on your mat), press down through your hands so your feet get light enough to slide them forward to your hands, then reverse the process.
Hip Opening
Pigeon Prep (Eka Pada Rajakapotasana)
Crow (Bakasana)
With your knees hugging your upper arms, remember not to look at your feet, but forward. You can stand on a block to make it easier. Don’t jump.
Crow to Chaturanga DOUBLE BONUS
Float. Remember, floating starts with total commitment to your hands on the floor.
Core
Toy Soldier
Recline on your back, feet and legs stretched straight up. Giggle. Then exhale and take the opposite arm and leg down to the mat, inhale to bring them back up, then do the other pair.
Boat Pose to Locust Pose (Navasana to Shalabhasana)
Starting with your spine long and your legs lifted, lower your legs almost to the ground but keep your arms stretching towards the toes. Then take one arm alongside its ear, roll over to your belly, sweep both arms forward as you lift them and your legs. Reverse back to Boat Pose, then do the second side.
Boat Pose to Crow (Navasana to Bakasana) BONUS
Tuck your feet in tightly as you try to use momentum, not your hands, to come up to a squat.
Boat Pose to Crow to Headstand (Navasana to Bakasana to Sirsasana II) DOUBLE BONUS
This is just foolish. Trust me.
Seated
Simple cross-legged twist (Sukhasana)
Fire-logs (Agnistambhasana)
Half lord of the Fishes pose (Ardha Matseyandrasana)
One heel tucked next to the sitz bone, the other leg crossing over with the sole of the foot on the ground. Twist.
Omega
Soles of the feet together as you lengthen the spine and fold.
Supine
Supine twist (Jathara Parivartanasana)
Happy Baby (Dwi Pada Yogidandasana)
Shavasana or Meditation
Take at least five minutes for Shavasana