The Snowy Day (Podcast Notes 10/4/2021)

Sun Salutation

Stand in mountain pose. Fold forward till your hands reach the floor. Step back into downward dog. Bring your knees to the floor into table top and lower your chest to the floor. Set your hands next to your chest and lift your chest as a cobra lifts it head. Now lift up to downward dog, step forward to bring your feet together and come back to mountain pose.

Plow

From resting pose, bend your legs and bring your legs back over your head. Take your hands to your back. With your legs as the blades and your arms are the handle of the plow feel yourself turn into a plow.

Standing Knee to Chest/

Stand in Mountain pose. Bend your right leg and bring your knee to your right knee to your chest. Hug it with your arms then relax. Repeat on the other side.

Extended Hand to Big Toe

Stand in Mountain pose, shift your weight as if you were coming into tree pose and grab your right big toe. Extend your right leg as far as you can in front of you. Extend each part of your body evenly for balance.

Monkey

Sit on the ground in criss cross applesauce. Extend one leg forward in front of you, and your other leg behind you. Bend your back leg if your groins are tight. Be a monkey stretching your arms and legs reaching for the next vine to swing towards.

Staff

Sit on the floor. Legs straight, torso straight. Move the shoulders back. Like a music staff, sit straight and tall

Tree

From mountain pose, lift your right foot to the inside of your left thigh. Lift both arms straight to the sky like branches of a tree.

Archer

Sit in Staff pose, grab onto your right big toe with your right hand, and your left big toe with your left hand. Lift the left foot and pretend you are an archer pulling the string of his bow all the back as far as you can, taking your foot as far back as possible. Hold then repeat on the other side.

Ragdoll

From Mountain pose step your feet a little apart and bend at the waist. Relax the head, grab the elbows with the hands and relax the arms. Feel like a doll waiting to be picked back up.

Dancer

Stand in Mountain pose. Lift your left arm so it is parallel to the floor. Take your left foot towards your bottom and grab your ankle with your right hand. As you are working in effort to balance, notice how every part of your body is working on the same goal, to be the Lord of the Dancer pose.

Happy Baby

Lay on your back, separate your bent knees in the air, grab the sides of your feet like a baby playing and gently rock back and forth side to side.

Mountain

Stand straight and tall. Lift the bone in the center of your chest up like the peak of a mountain and raise your heart to shine over it like the sun peaking over the mountain. Move your arms to form the sides of the mountain. Be strong like a mountain.

Slide

From Staff pose, take your hands behind you and activate your legs. Roll your shoulders back, lift your chest up, press into your hands and lift your hips into a straight line with the rest of your body. Keep even weight into the hands and heels as your form a slide from your head to your toes.

House

From Star pose bring your arms up over your head and interlace your fingers like the roof of the house.

Hero

From tabletop bring your knees together and take your feet wide. Sit between your feet. Be like a noble hero who is sitting tall willing to sacrifice for the moral cause.

Accomplished

Sit in Staff pose. Bring your right heel in towards the perineum and your toes near your hamstring. Place your left heel on top of your right heel and tuck your left toes in between your right calf and hamstrings. Sit tall and extend your arms over your knees.

Child

From tabletop, sit on your heels and take your knees apart. Walk your hands forward till your chest is near the floor and you resemble a child in a mother’s womb.

Moon Salutation

Begin in Mountain pose reach up and over into crescent moon then step open into horse stance. Straighten your legs and spread your arms to come into star pose. Extend and bend from the hip to your right foot to be in triangle pose and turn to face your right leg. Lengthen over your right leg into extended side stretch. Bend the knee to low lunge and turn the torso to come into side lunge. Now shift the weight to the left side and come into side lunge, turn to low lunge. Straight the leg to be in extended side stretch. Turn again to come into Triangle pose. Come up to star pose, bend the knees and sit in horse stance, extend the arms and legs and reach to crescent moon and jump the legs to mountain pose.

Rest

Imagine