14 Days Yoga Challenge: Day 7


You Hi, My name is Fiji McAlpine with do yoga
with me this is day 7 of your 14 Day Yoga Challenge I think you have the
energy the strength and the stamina to truly enjoy this practice today Namaste for the seventh day in our yoga
challenge as we find ourselves in the very middle of this journey we’re going
to take more asana or hero’s pose in the very middle of our mat to begin so tuck
the feet underneath you point the toes towards the wall behind you and allow
your hands to come on to your thighs palms facing the ceiling shoulders
rolling on to the back and give yourself a moment to close your eyes see if you
can align your shoulders over your hips and balance your head over your
shoulders so there’s very little effort in your neck you can even try drawing
your chin slightly in towards your throat to extend through the back of
your neck and feel that gentle lift through the spine with your eyes closed
allow yourself to just savour the sensation of the inhale and the exhale
to allow yourself to feel centered and present to feel the strength the range
of motion that you’ve created in your body the dedication that you have
created in your practice behind you bringing you to this place
allow yourself to truly absorb and appreciate all seven days that have
brought you here and have a willingness to move forward in this journey from
this point on it should actually be quite a fantastic feeling a relief
because you know that you can do seven straight days of yoga you’ve just done
it now all that lies ahead is seven days of yoga
your next inhale let your eyes open keep the gaze soft join your palms together
in front of your heart interlace your fingers and stretch the
hands forward and up towards the sky as you exhale round the upper back push
the palms forward let the shoulder blades glide away from the spine inhale
to reach the hands up towards the sky and even slightly back so that your gaze
is up and your heart is reaching up now as you exhale take your hands to the
right squeezing the right side of your waist as you do this apply even pressure
between both sit bones back to Center on the next inhale and then taking your
arms over to the left squeezing the left side of the waist opening up the right
side inhale to come back to Center and as you exhale bring the hands
forward shoulder distance in front of you on the mat look the 10 toes under
and push down into your hands and your feet take your knees nice and wide as
you draw your hips back towards your heels and lower your forehead between
your elbows feel the belly pushing between the inner thighs feel the nice
flexion taking place in your toes and that sweet stretch through the inner
arches of your feet up into your kilise tendon with your next exhale come
forward stacking your shoulders over your wrists letting your knees hang
under your hips nice flat surface of the back side of the body including your
neck so moving the head up and down just so that the neck is balanced and slowly
again open the knees wide draw the hips back and down starting to open up the
legs the lower back back of the pelvis inhale to come forward creating that
sense of strength stability and presence one more time open the knees wide and
push back inhale to come forward now with your
next exhale take the hips back and up let your right knee bend left leg
straighten shake your head a few times side to side to feel the weight of your
head pulling down as you gaze back to your toes it helps you to release the
sides of the neck feeling the full weight of your head and then switch
sides bend the left knee straighten the right leg out even pressure between both
of your hands and that pressure in your hands is sending the energy back into
your legs just so that you can experience the sweet sensation of that
right hamstring opening up start to lift your right heel now bend both knees and
on your next exhale you can straighten both legs pushing the heels towards the
floor just noticing where they arrive at this point in your practice then with
your next inhale coming forward into plank just a check into this place this
is opposed we’ve been building through this journey one that over time becomes
more strong and stable one that truly allows you to connect each and every
part of your body and to truly connect the mind with the body the body of the
breath take another long inhale here squeeze your ankles together and as you
exhale lower slowly to the floor let your belly touch point your toes back
and inhale roll the shoulder blades together pull the elbows in and down as
you exhale lower the heart back down hook the toes under and inhale come back
up to that strong and stable plank pose as you exhale take the hips back the
heels towards the floor let your head hang heavy here and then lift the heels
high take the gaze towards your thumbs and step one foot at a time between your
hands soften your knees flip the palms towards the sky let the shoulders round
up towards your ears encouraging the softness in your legs here so that you
can surrender in this pose through this practice we do push the edge quite a bit
we use friction to help us release tension we find that fine line in our
practice over and over again but we also learn the importance of balance so as we
have that invigorating practice we also need to have the calm in our practice as
we use a little bit of muscular force in some of the poses we also use gravity
and we surrender and others so letting gravity help you here releasing the
weight of the head the weight of the bones of your arms pulling down and then
softening the knees a bit more to let your hips draw back and down like you’re
sitting in a low chair lift your head and heart slowly sweep your arms beside
your body with the palms facing the floor flare the fingers reach your
thumbs out to the side reach the hands forward on the next inhale and as you
exhale drop the hands down and reach back starting to work the breath to
generate inner heat reach forward exhale back one more time forward on the inhale
back on the exhale interlace the fingers here bending your elbows push the palms
together and inhale stretch your arms straight exhale take the chest down to
the thighs taking your gaze between your legs pushing the knuckles towards the
front of the room the hips are moving up as the heels push down into the earth
now allowing your legs to work for you starting to incorporate strength through
the quadriceps spiral the inner thigh back keep anchored through the four
corners of your feet bend the knees again start to lower the hips lift your
head and heart release the bind of the hands inhale reach forward and as you
exhale push the hands down come to stand taking your feet hips distance apart
toes pointing to the front of the room inhale to reach up join the palms
together and as you exhale you can touch the back of the heart squeezing your
elbows in nice and close inhale reach up again exhale touching
the front of your heart dropping the hands down beside your feet
halfway up art of aten asana exhale uttanasana forward fold gazing between
your legs inhale step your left leg back high on the toes and the ball of the
back foot reach both hands to the sky exalted warrior as you exhale bend the
back knee sink down until the knee almost touches the floor inhale reach up
exhale sink down again inhale reach up last time sinking down inhale to reach
up now exhale turn the chest to the right side of the room reaching the left
hand in front reaching the right hand behind turning your heart reaching out
through the fingertips and then slowly taking the left hand down to the floor
and the inner arch of your right foot flare the right fingers and extend the
right hand up towards the sky tuck the chin in towards your throat and try and
turn the bridge of your nose up see if you can stack wrist shoulder shoulder
wrist here with your arms without dropping the left hip down on the next
exhale reach the right hand back inhale reach the left hand forward and up turn
into warrior two lowering the left heel to the floor take your gaze now to your
right fingertips roll your right knee towards the outer edge of the foot and
again find the four corners of your front and your back foot and create
anchors there in those foundations one more inhale like this as you exhale
spiral the hands to mat lift your left heel as you do that and then inhale step
into your high plank stay for the exhale inhale try and lengthen the body exhale
come all the way down inhale firming the legs toning the legs push the toenails
down into the floor lift your head and heart elbows squeeze in and down
exhale to lower the chest hook the toes under inhale to plank and exhale
downward-facing dog take a full cycle of breath here lift the heels high look to
your hands step or if you like you can hop between the thumbs
half way up art of aten asana exhale full forward fold strong legs follow
your hands forward and up inhale and exhale again touch the back of the heart
inhale reach up exhale to the front of the heart hinge at the hips drop the
hands beside your feet halfway lift long flat back exhale step your right leg
back land on the toes the ball of your back foot bend your left knee over your
ankle so you have a nice vertical shin inhale come up to your exalted base
exhale bend the back knee sink your hands down inhale to lift exhale to sink
one more time inhale up exhale down now inhale to reach up turn to the left as
you exhale reaching your left hand behind right hand in front try and keep
that left shin as vertical as you can keep your back heel lifting turning the
chest reach the right hand forward and slowly lower the fingertips to the inner
arch of your left foot take the left hand to the sky and turn the bridge of
the nose up try and stack your arms without lowering the right hip try and
keep the pelvic girdle stable as you turn the shoulder girdle as you exhale
lift up with the left hand reaching back inhale lift the right arm spiral up and
around to warrior two dropping the right heel to the floor gazing to your front
left hand roll the knee over towards the outer edge of the foot and sink down
pips spiral the hands down to mat lift your right heel step back into high
plank exhale this time chaturanga halfway down upward facing dog inhale
downward facing dog exhale full cycle of breath in exhale
all the way out lift your heels high step or hop between your thumbs halfway
up exhale fold inhale reach the hands forward enough exhale bring your hands
to your heart drop the hands beside the hips and roll the shoulders up back and
down separate the feet outer hips distance apart take your gaze to the
floor reach the hands forward and lift your right knee exhale interlace the
fingers draw the right knee up towards the right shoulder focus on the action
of standing pushing down into your left leg lifting the chest leaning the hips
slightly forward and pulling the chest back now keep that action pulling in as
you use your right hand to pull the right knee to the side take your left
hand onto your left hip to stabilize the pelvis facing the front of the room slow
steady even cycles of breath slide your right hand down to your ankle without
looking at your ankle keep your gaze locked and pull the right foot to the
base of the left inner thigh with your hands on your hips keep the hips square
as you pull the right knee back making this a hip opener an active pose bring
your hands to your heart then up towards the sky as you inhale draw the elbows
back and let the shoulders settle down with the next inhale reach straight up
as you exhale reach forward draw the right knee forward inhale extend the
right leg long as you exhale kick the right heel back take the gaze towards
the floor try and balance your cheeks in your ears between your biceps try and
keep the hips Square to the floor as well slow steady even breathing as you
exhale soften the left knee lower the right toes to the earth come to your
exalted base on the inhale exhale bring your hands to the earth inhale take your
left leg back and up one-legged downward facing dog let the
head hang heavy here slow steady even cycles of breath try and square the
shoulders square the hips with your next exhale pull the left knee into your
chest and bring your chest forward roll to the outer edge of your right foot and
take the left foot to the base of the right thigh keep both hands on the floor
or extend the left hand to the ceiling try and stack wrist shoulder shoulder
wrist here exhale left hand to the earth need a chest inhale to plank and exhale
lower inhale lift and exhale back take a full cycle of breath in and all
the way out lift the heels high step or hop between your thumbs half way up on
the inhale and exhale fools strong legs inhale reach the hands up and exhale
touch the back of your heart reach back up pause at the front of the heart
drop the hands beside the hips separate the feet outer hips distance apart
inhale reach the hands forward lift the left knee exhale interlace the fingers
draw the knee towards the shoulder focus on the action of standing hips forward
chest back drawing the left knee up pulling the left hip down keep that
action of drawing in as you bring your right hand to your right hip use your
left hand to pull the knee to the side keep your gaze locked on one spot on the
floor slide your hand to your ankle pull the heel up towards the base of the
right inner thigh bringing your hands to your hips keep the hips square the
shoulders Square to the front line of your mat and pull your left knee back
nice deep opening of the left hip keeping the eyes focused the breath
steady bring your hands to your heart and float your hands up
just remember to do your best if you’ve learned anything through these seven
days is that you do as much as you can it’s a smile on your face a slow and
steady inhale a full complete exhale that’s all that you can ask of yourself
and then from here extend the arms up letting the hands come apart bring the
hands forward drawing the left knee to Center take that strong capable left leg
straight back coming into warrior three here ears and cheeks balanced between
the biceps fingers reaching for the front wall left heel reaching for the
back wall lower the left foot to the floor exalted
base inhale exhale bring your hands to mat inhale take the right leg to sky one
legged downward facing dog shoulders and hips Square to the floor
trying to create a sloping diagonal line from your heel to your hip hip to
shoulder shoulder to wrist exhale pull the right knee into chest tip to the
outer edge of your left foot stack the right foot on the inside of the leg keep
your hands on the floor or take your right hand to the ceiling make sure
you’re still breathing bring the right hand down need a chest inhale to play
and exhale chaturanga upward facing dog inhale downward facing dog
exhale full cycle of breath in and exhale all the way out move your feet
together now take the right leg back up to the sky take your gaze to your front
left wrist keeping your right foot flexed slip the right foot around the
outside of your left hand slowly lower the right knee to the floor
lower the back left knee to the floor and flip your back foot to your toes
point back use your hands and come into an active pigeon pose flexing the right
foot is going to help protect the knee in the ankle direct the intensity of the
stretch into the outer right hip which is where we want to feel it slow inhale
full exhale bringing the fingertips slightly back so you can use more of the
weight of the upper body to sit down into the sensation and to balance the
weight again between the two hips shoulders are rolling back now from here
we’re going to keep the right fingertips on the floor lift the left hand up to
the sky turning the chest as we did before reach your left hand towards the
back wall heart turning to the left try lifting your back foot and see if
your back foot can come into your hand don’t force it if it’s not there just
lift and point the toes towards the sky eventually that strength flexibility
mobility will come and the foot and hand will meet if you do have the foot in
your hand you can start to pull the foot forward and see if you can take that
foot to the crease of your elbow pointing the palm forward you can stay
balanced there or maybe reach the right hand towards the sky and back and hook
the fingers create a cradle for your head with your right arm keep lifting
with your right elbow rolling the right shoulder back with your next exhale
slowly bring the right hand down release the left foot gracefully to the floor
bring your left hand down as well push into both hands hook your left toes
under and lift your left knee lift your hips slightly activate the core and take
the right leg back up to the sky let the right leg drain roll the ankle wiggle
the toes lift your right hip up bend the right knee and let the right foot fall
back behind your hips slow steady even cycles of breath straighten the right
leg back out exhale knee to chest inhale to your plank and exhale chaturanga
remember to use your knees whenever you feel that you need to lift the crown of
your head towards the sky to soften the elbows slip the feet and take your hips
back head hangs heavy move the feet together inhale to lift the left leg up
flexing your left foot take your gaze to your front right hand now and hook the
left foot around the right hand keep the foot flexed as you lower the left knee
to the ground lower the right knee to the ground and point the right toes back
come up onto your fingertips Rock side to side
let the sensations help you balance your weight between your two hips
then start to walk the fingers back try and use the weight of your torso even
the weight of your head to help deepen your connection down to the floor
through the pelvis softening the right hip flexor softening the outer left hip
para formas and glute slow steady even breathing now keeping the left
fingertips on the floor reach your right hand up as you inhale and as you exhale
turn the chest to the right reaching the right fingertips back you can stay here
if you like you can try lifting your right foot into your right hand if
you’re able to make that connection you’re drawing the right foot forward
maybe you can slip the foot into the crease of the elbow sinking down to the
hips if you want to add in that final variation lifting your left hand up
hooking the fingers together turning the heart forward taking the gaze to the sky
whatever variation that you are taking make sure you’re still breathing release the bind of the hands left hand
out right hand down the right foot falls back hook the right toes under and lift
the right knee lift the hips and then take that left leg up towards the sky
lift the hip and let the foot fall back behind you slow steady even cycles of
breath straighten that left leg out flex the foot square the hips and draw your
left knee into your chest inhale to your high plank and exhale chaturanga
upward-facing dog inhale and downward facing dog exhale from here the gaze
travels to our thumbs and we’re gonna lightly hop into a cross-legged position
at the front of the mat Rock side to side
hip to hip unravel your legs in front of you let the bottom of your feet touch
together Rock the sit bones back take your elbows in front of your shins and
slowly lower your forehead towards your heels bring your awareness and your
breath into your lower back outer hips let gravity gently pull the knees out
and down and with that next inhale start to lift
the torso bring the fingers up towards your knees push the knees together work
your feet back in draw both knees in towards your chest as you sit tall and
then lift your feet to the same elevation as the kneecaps take your left
hand grab the outer edge of your right foot kick your left leg forward reach
the right hand towards the sky and take your right hand back reach with that
back hand now push the right foot into your left hand try and create a sense of
balance here a sense of traction bring your right hand forward release that
left hand but hold the elevation in your legs and join your legs together as you
exhale bring the feet down lift your heart up lean back again float both feet
take your right hand grab the outer edge of your left foot take your left hand
reach it towards the back wall as you extend your legs right and then left
try and keep your legs as close together as you can developing that core strength
gradually naturally bring the left hand forward release the grip but hold the
elevation bend both knees lower the feet lift the heart up again inhale and as
you exhale holding on to your knees roll the spine back let the weight of
your head fall forward let the shoulders glide apart now pull the knees into your
chest come all the way down onto your back you can tick-tock the knees side to
side massaging the lower back into the floor from here let your feet come down to the
earth roll the shoulders underneath you flip the palms towards the floor flare
the fingers here and slowly lift your hips up take your weight into your
shoulders take your chin in towards your chest squeeze the knees in towards one
another and plug down into your big toes as you exhale slowly roll the hips back
down we’re gonna reconnect with the feet anchor the big toes together for a
second back bend you have the opportunity to go into that bridge pose
again or if you’d like to go further now go into wheel pose by setting your
fingers beside your earlobes hugging the elbows in everyone starts by lifting the
hips shifting the weight into the shoulders if you are going further
pushing so that you can come to the crown of your head maybe all the way up
letting the front body open up allowing that beautiful shape to take place in
the spine the energy traveling freely through the front and back side of the
body and as you exhale coming out as you came
in easing the spine back down letting your hands drop beside the hips
this time rotating the palms to the sky tick-tocking the knees from side to side bringing the knees back to Center
letting the bottom of the feet touch knees fall open let your fingers go soft
let your eyes close and again invite your awareness to dwell slowly on the
inhale and the exhale in your mind’s eye see if you can find the very center of
your body and plant your awareness like a seed there holding your awareness in
the middle just as we find ourselves in the middle of this journey encouraged by
everything that’s brought us to this place and inspired by everything that
will still come marry slowly draw the knees together plant your feet firmly to the floor tuck
the tail to round the lower back and then release the hips again let your
knees tip heavily over to the right pulling you on to your right side taking
a full cycle of breath in transition then come all the way up to a seated
pose pushing your hands into the floor take your time and once again bring
yourself to sit the middle of your mat bring your hands to your Center feel the
weight of the lower body anchoring you feel the lift of the upper body feel the
balance between those two energies feel the dedication that’s brought you to
this moment and the inspiration that draws you forward from it and have
gratitude for both namaste

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