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TS8 ∞ Day 16 (Dragonfly Yoga)

1) Easy Pose: Pranayama (Alternate Nostril Breathing)

  1. Enter Easy Pose.
  2. Bring your right hand to your nose, apply your thumb to your right nostril, and ring finger to your left nostril. Your middle and index fingers apply gentle pressure to the area between the eyes. 
  3. Begin by breathing in through the right nostril for eight heartbeats.
  4. Hold your breath for four heartbeats while crunching forward.
  5. Exhale through the left nostril for eight heartbeats.
  6. Hold your breath for four heartbeats while contracting the pelvic floor muscles.
  7. Now inhale through the left side, and repeat.  

2) Bound Angle Pose

3) Bound Angle: Neck Stretches

  1. From Bound Angle Pose, we will look side-to-side.
  2. Inhale upward, exhale crunching forward. Inhale & point your nose to the sky; exhale & point your nose inward towards your heart. 
  3. We will draw circles with our nose, clockwise & counterclockwise. 

4) Cosmic Egg

5) Boat Pose

6) Rolling on Back

7) Staff Pose: Leg Raises

  1. Enter Staff Pose.
  2. Bring one leg in and hug it close to your chest; plant your foot.
  3. The leg that remains out will be inhaled off the ground and exhaled back down.
  4. We will go from side to side and reach our full range of motion. 

8) Seated Twist

9) Child’s Pose

10) Table Top

11) Low Lunge

12) Cobra Pose

13) Striking Cobra (Child-to-Cobra)

14) Duck Walk

15) Happy Baby

16) Savasana

  1. Enter Savasana.
  2. Imagine your best life yet!

 

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