Daily Yoga

  • Starting with knees bent
  • Circle ankles, knees and hips in both directions
  • Chair pose with elbows reaching forward and rounding out back body
  • Come to knees and move slowly through the stabilization series
  • Try the series with arms lifted
  • Start on hands and knees
  • Thread the needle, opening shoulders
  • Cat and cow rotations
  • Lay on belly stretching out front of the chest with support of a block
  • Locust pose on the belly with fingers behind the back
  • Childs pose with side body stretch
  • Arms lift
  • Forward fold
  • Low lunge with side bend
  • Vinyasa (lowering to belly, cobra, down dog)
  • Second side
  • High lunge
  • Vinyasa
  • Second side
    • Lay on back, bringing knees to chest
    • Small abdominal crunches
    • Alternating leg extensions with shoulders lifted
    • Alternating abdominal twists
    • Twists with bent knee leg extensions
    • Twists with straight leg extensions
    • Lifting shoulders with legs extended
  • Start kneeling
  • Palms of hands facing away from knees
  • Bring palms to ground, stretching out inner forearm
  • Interlace fingers and stretch arms over head
  • Side bend in each direction
  • Stretch out shins by leaning back into feet (maybe knees life, maybe hands lift)
  • Calf compression using shin down the length of calf muscle
  • Downward dog
  • Low lunge
  • Half split
  • High lunge
  • Wide pyramid
  • Standing split
  • Pyramid pose
  • Starting on hands and knees
  • Knee to nose, knee to hip (alternating)
  • Flexion of knee to elbow x3
  • Abduction of knee to elbow x3 (external rotation)
  • Draw circles with knee x3
  • Tree pose (Vriksasana)
  • Extended child with knees wide
  • Downward facing dog
  • Three legged downward dog with circling knee to open hip
  • Horse stance with knees over ankles (holding and breathing)
  • Horse stance with shoulder opener and circular flow of torso keep weight even in the feet
  • Forward fold
  • Place one foot on blanket and come to a high lunge
  • Bring heel of foot to blanket as in warrior two
  • Move arms into extended side angle pose
  • Hold for a few breaths
  • Second side
  • Bring both feet to blanket and come to plank pose
  • Pike hips to ceiling bringing feet to hands using core
  • Starting on hands and knees
  • Cat and cow rotations
  • Extend and lift one leg curling knee to nose, then curling knee to shoulder
  • Rest on belly
  • Alternating arm and leg lifts
  • Child's pose
  • Extended child
  • Downward facing dog
  • Ragdoll body at the top of the mat
  • Deep knee bends with forward fold
  • Shoulder roll to stand
  • Side bend
  • Low lunge
  • Half split
  • High lunge
  • Wide pyramid
  • Warrior 3 with knee bends
  • High lunge
  • Warrior 2
  • Reverse warrior
  • Plank
  • Cobra
  • Downward dog
  • Forward fold
  • Deep squat / malasana
  • Body roll to stand
  • Interlace fingers, extend arm overhead and twist then side bend
  • Shoulder roll
  • Horse squat
  • Triangle
  • Pyramid
  • Runners lunge
  • Externally rotated lunge
  • Second side
  • Shoulder rolls
  • Moving head forward and back
  • Semi circle/half head rolls
  • Full circle of head in both directions
  • Dropping ear to shoulder
  • Arms at shoulder height with neck stretch firstly facing forward, then facing slightly down
  • Finishing with shoulder rolls
  • Circle arms overhead
  • Sidebend while circling arm to open shoulder and chest
  • Chin to chest with shoulder rolls
  • Sitting on blanket or block
  • Shoulder rotations with neck release
  • Eagle bind the arms to open deltoid with body rolls in the bind
  • Interlace fingers and extend arms forward pulling upper back behind you
  • Deltoid stretch with neck release
  • Shoulder rolls
  • Sitting on shins, massage out front of thighs
  • Set up in a low lunge with one shin traveling up the wall
  • Play with movement to open quadriceps
  • Turn front foot open and allow pelvis to drop to release the hips and quadriceps further
  • Starting on back with knees curled into chest
  • Circle knees in both directions
  • Supine pigeon or 'figure 4' with legs
  • Option to extend leg for hamstring stretch
  • 'Figure 4' bridge opening hip and inner groin
  • One legged bridge strengthening glute of standing leg
  • Feet as wide as mat and allow knees to fall side to side with an option to bind
  • Hug knees to chest, circling knees in each direction
  • Extend one leg (slight internal rotation of the thigh) down the mat the other toward the ceiling (flexion) (Supta Padangusthasana)
  • Open leg to the side (abduction with external rotation)
  • Cross leg over body (adduction with slight internal rotation) with spinal twist
  • Half happy baby (eka pada ananda balasana)
  • Start on hands and knees
  • Thread the needle, opening shoulders
  • Cat and cow rotations
  • Lay on belly stretching out front of the chest with support of a block
  • Locust pose on the belly with fingers behind the back
  • Childs pose with side body stretch
  • Extended child
  • Side stretch in child's pose
  • Side bend in gate pose
  • Side stretch away from extended leg
  • Small back bend
  • One legged seated forward fold
  • One legged seated side bend
  • Circle arms up
  • Forward fold
  • Plank
  • Knees, chest, chin
  • Cobra
  • Extended child
  • Downward facing dog
  • Right leg lifts to step into Warrior 1
  • Plank
  • Knees, chest, chin
  • Cobra
  • Downward facing dog
  • Left leg lifts to step into Warrior 1
  • Plank
  • Knees, chest, chin
  • Cobra
  • Downward facing dog
  • Right leg lifts to step into Warrior 1
  • Humble warrior
  • Warrior 3
  • High lunge
  • Plank
  • Knees, chest, chin
  • Cobra
  • Downward facing dog
  • Left leg lifts to step into Warrior 1
  • Humble warrior
  • Warrior 3
  • High lunge
  • Plank
  • Knees, chest, chin
  • Cobra
  • Downward facing dog
  • Walk or jump feet to top of mat
  • Circle arms overhead
  • Hands in prayer at heart