Foundational Standing Poses
Welcome to Day 2! Now that we have established our breath connection, it is time to rise onto our feet.
Standing poses build the leg strength and core stability required for the rest of the challenge. Today, we will explore Mountain Pose and Warrior I, focusing on how our feet connect to the ground.
Today's Poses
Warm-Up — 3 min
We start with gentle full-body stretches to wake up the spine and hamstrings.
Mountain Pose
Beginner- 1. Stand at the top of your mat with your big toes touching and heels slightly apart, or feet hip-width distance apart.
- 2. Lift your toes, spread them wide, and place them back down on the mat.
- 3. Engage your thigh muscles, tuck your tailbone slightly, and draw your belly button in.
- 4. Roll your shoulders up, back, and down. Let your arms hang by your sides with palms facing forward.
- 5. Close your eyes and take 5 deep breaths, feeling rooted like a mountain.
Upward Salute
Beginner- 1. From Mountain Pose, inhale deeply and sweep your arms out to the sides and up overhead.
- 2. Bring your palms to touch or keep them shoulder-width apart.
- 3. Gaze up at your thumbs without craning your neck.
- 4. Exhale and slowly lower your arms back to your sides.
- 5. Repeat this movement 3 times, moving with your breath.
Today's Sequence — 5 min
Standing Forward Fold
Beginner- 1. From Mountain Pose, inhale and sweep your arms overhead.
- 2. Exhale, hinge at your hips (not your waist), and fold forward over your legs.
- 3. Bend your knees generously so your belly can rest on your thighs.
- 4. Let your head hang heavy, completely relaxing your neck.
- 5. Hold for 5 deep breaths, feeling a gentle stretch in your lower back and hamstrings.
Warrior I
Beginner- 1. From a forward fold, step your left foot back about 3 to 4 feet.
- 2. Turn your left heel down at a 45-degree angle.
- 3. Bend your right knee so it stacks directly over your right ankle.
- 4. Inhale and lift your torso, reaching your arms up towards the ceiling.
- 5. Square your hips and chest towards the front of the mat as much as possible.
- 6. Hold for 5 breaths, then return to a forward fold and repeat on the other side.
Cool-Down — 2 min
Constructive Rest
Beginner- 1. Lie on your back with your knees bent and feet flat on the floor, wider than your hips.
- 2. Let your knees knock together to support each other.
- 3. Rest one hand on your belly and one hand on your heart.
- 4. Close your eyes and breathe deeply for 1 minute, releasing any tension from your lower back and legs.
Savasana
Close your eyes. Let your body be completely heavy. You have finished today's practice. Well done.
Today's Insight: The Foundation of the Feet
In all standing poses, your feet are your foundation. "Pada Bandha" or foot lock, involves pressing down evenly through the four corners of your feet: the base of the big toe, the base of the little toe, and the inner and outer heels. By actively engaging your feet, you create a chain reaction of stability that travels up through your legs, protecting your knees and lower back.