30 DAYS OF YOGA POSES

Please join me and this beautiful community for 30-day yoga challenge on Instagram or Facebook (practice from anywhere in the world!) You will feel so much better at the end of 30 days and may get a prize for your participation.

I created this challenge to help me complete an e-book on physiological, psychological and energetic benefits of yoga asanas. You will get to experience yoga poses in a completely new way with a new understanding of purpose and benefits.

Details are found here: https://www.instagram.com/p/BzDKjtHHvds/

Rather join us on Facebook? No problem: https://m.facebook.com/pg/Liv.Luv.Balance/posts/

Follow the rules to join and please like the Facebook page or follow me on Instagram.

So excited and grateful for your help and participation in our yoga challenge! Daily yoga pose with all benefits explained:)


BELOW YOU WILL SEE THE IMAGES AND BENEFITS OF OUR DAILY YOGA POSES

FOLLOW US ALONG ON SOCIAL MEDIA AND YOU CAN SEE THE RECAP HERE! 

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DAY 1 - TADASANA

YOGA POSE TADASANA MOUNTAIN POSE BENEFITS YOGA THERAPY

Tadasana - Mountain Pose - The initial position for all asanas

This kind of standing meditation increases your internal strength and tranquility, improves concentration and discipline, and refocuses the mind onto the here and now.

BENEFITS

ENERGETIC
Centers and grounds body promoting healing

PSYCHOLOGICAL
Grounds excess emotion and helps to manifest ideas and insights from higher planes of existence into the present physical reality. Stabilizes the psyche by calming the mind; leads to a state of evenness, balance,
tranquility, and clarity. Centers and brings the mind into the here and now.

PHYSIOLOGICAL
Strengthens every muscle in the body and tones all internal organs. Trains the circulatory system, calms the nervous system, develops balance, improves posture, and gives strength and energy. Harmonizes the functions of all the body’s systems and aids in the improvement of overall health.

HOW
Stand up straight with your gaze fixed on a point directly in front of you and focus your attention on your breathing, on feeling the entirety of your body all at once, and on being present.

Firmly root your feet, awakening the centers of the Pada chakras, and feel the connection to the Earth as it supports and stabilizes you.

AS YOU INHALE, pull energy from the Earth’s core through your feet, up your legs, into your body, and up to the top of your head. Extend your spine toward the Sky while pressing your feet toward the Earth. Feel the crown of your head open up to the Sky.

AS YOU EXHALE, slowly release the flow of breath down along your spine, directing your exhalation through your rooted feet back into the Earth.

I FOCUS ON BREATHING EVERY TIME I STAND UP STRAIGHT. USE EVERY OPPORTUNITY TO PRACTICE THIS SHAPE. YOU WILL SEE TREMENDOUS BENEFITS LIKE calmness, balance, focus, energy, strength, #stability, #happiness.

DAY 2 - DOWN DOG

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Adho Mukha Svanasana - Down Dog

It teaches you to focus on one thing at a time, improves circulation, strengthens your body. 

ACCESS TO INNER KNOWLEDGE.

BENEFITS 

ENERGETIC
Transfers energy from the Earth and lower energy centers toward the Ajna chakra. Powerfully stimulates the Ajna chakra. Opens and cleanses the Pada and Hasta chakras of the feet and palms as well as the
Kaksa chakras in the armpits. Fills the back energy channel and back energy body.

PSYCHOLOGICAL
Strengthens intuition, clairvoyance, and clairaudience. Develops “vertical vision,” the ability to sense the numerous levels of Consciousness functioning harmoniously and simultaneously. Cleanses the mental body. Helps decrease hyperactivity, improves concentration and attention, teaches you to focus on one thing at
a time. Develops meditative abilities. Gives an opportunity to detach oneself from outside influences and
tune oneself to yoga practice.

PHYSIOLOGICAL
Improves circulation throughout the body. Rejuvenates. Stretches the back surfaces of the legs and back.
Strengthens legs, back, buttocks, arms, shoulders, wrists. Increases circulation to the brain, nourishing the brain with oxygen and essential nutrients. Quickly warms up the body and can be used at the beginning of
your exercise as a warm-up asana.

HOW

Stand in Tadasana. Bending your knees, lower your palms to the Earth directly in front of you, exactly beneath your shoulders. Firmly press your fingers into the Earth, rooting the Hasta chakras. Spread the fingers. Your middle fingers should point straight ahead. The bases of your thumbs should be pressed to the Earth.
Step back, straightening your knees and pressing your heels to the floor, so that your body takes the form of an inverted V with its apex near your tailbone. The distance between your feet should be the same as
the distance between your palms. Tip the tailbone up and back.
The stomach is naturally pulled inward to create an Uddiyana Bandha (abdominal lock), transferring energy from the lower centers up to the head. The neck is extended. The muscles of the face and eyes are relaxed. Due to the opposing movement of the shoulders and forearms (laterally and medially; outward and inward, respectively), the shoulder blades are forced onto the back, opening and lengthening the thoracic region. Having built the correct position, shift your attention to the four rooted points in this
asana: the centers of the feet and palms.

AS YOU INHALE pull the energy flow from the Earth’s Core through your feet up your legs and through your palms up your arms. Draw this energy into your pelvis, filling the Muladhara and Swadhistana chakras.
The pelvic region “widens” energetically, the pelvic bones reach upward and away from each other, and the space in the lumbar region widens and fills with energy.

AS YOU EXHALE allow the energy to trickle down from your pelvis, through your spine and into your head to fill the middle of your forehead, the Ajna chakra. Repeat several breath cycles.

DAY 3 - WARRIOR 1

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Warrior 1 - Virabadhrasana A

STRENGTH -  physical strength and endurance
CLARITY - out with the old, in with the new
INTENTION - achieve set goals

BENEFITS
ENERGETIC
Clears the body of old, negative, or useless energies and generating new, clean, electric energy. Due to the twist, it cleanses and stimulates the Manipura chakra.
Activates the Muladhara, Svadhistana, Anahata, Vishuddha, and Sahasrara chakras.
Builds a clear path for Intention, filling it with the strength of the Earth, nourishing it with Heart energy, and sending it through the highest crown center into the Universe. Virabhadrasana 1 is one of the most
suitable asanas for inner work with Intention. Roots you in the here and now. Adds energetic stability and power.

PSYCHOLOGICAL
Gives confidence in oneself and one’s actions. Helps you eliminate fears and doubts. Charges you with energy and vigor for achieving set goals. Develops leadership qualities. Strengthens concentration and
mental stamina.

PHYSIOLOGICAL
Develops the leg muscles, particularly the quadriceps. Strengthens the buttocks, abs, arms, and back. Opens up the ribcage. Improves balance. Increases physical strength and endurance. Trains the
cardiovascular system and improves the circulatory system. Opens up the joints in the pelvis and thighs.

HOW
Initial position: Adho Mukha Svanasana
Draw your left leg forward, bent at the knee, and place your left foot between your palms. Rotate the right (back)
foot 45 degrees, and firmly press its outer edge to the Earth.
Your feet should be staggered the width of your pelvis, so you do not have one foot directly in front of the other. In this position the center of gravity shifts downward, and as result, the position is easier to hold.


AS YOU INHALE pull energy from the Earth’s core through your feet, up your entire body, and into

your hands, collecting additional energy with which to nourish your Intention.

AS YOU EXHALE let go of the energy flow and Intention through the fingertips of your joined hands.


Repeat several breath cycles, until you feel that you have done everything clearly and that your Intention has effortlessly “left” for the Universe.

DAY 4 - TRIKONASANA

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Trikonasana - Triangle

CLEANSE - entire energy system
BALANCE - male and female, logic and intuition
EQUILIBRIUM - eliminates stress and nervous tension

HOW:
Initial position - Adho Mukha Svanasana. Bring your left leg forward, knee bent, and place it between your palms. Keep the left knee bent.
Slightly rotate the back foot and place it flat on the Earth. Your torso should be above your left thigh and parallel to the Earth.
Root yourself in this position, feeling through your stability and Grounding. Keep your attention in your feet.
Keeping the front knee bent, bring your left palm to the inner edge of your front foot. Lift onto your fingers and rotate the hand so the palm faces away from your leg, thereby further opening the shoulder and thoracic region in the asana’s “passive side.” The back of the hand will be resting against your ankle and calf.

On the inhale, with the front knee still bent, pull energy from the Earth up through your feet, simultaneously raising the right arm toward the Sky and rotating the torso up and back into a variation of Utthita Parsvakonasana. The arms are in a single vertical line. On the exhale, return your attention to your legs, continuing to root your feet into the Earth.

Slightly raise your toes. This motion will press your soles more firmly into the Earth and more actively engage the leg muscles, particularly the quadriceps, which will increase stability in the position. Having
stabilized your balance, straighten your forward knee, thereby entering Trikonasana.
Breathe, stretching the entire right side of your body:
AS YOU INHALE, pull the energy flow from the Earth up through your right foot and leg, and then further along the side of your body, “breathing through” the entire area to cleanse and fill the Pingala nadi, the right energy channel. With your breath, dissolve all the energy blockages on this side of the body.
AS YOU EXHALE, push the energy flow out through your right and left Kaksa chakras (armpit area) into your arms, then through your fingertips down into the Earth and up toward Heaven, discarding all the
waste from your body.

DAY 5 - BALASANA

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Balasana - Child Pose

If you are stressed or tired, child pose is for you!

ENERGETIC

Repairs damages in the energy structure and alleviates energetic exhaustion.

PSYCHOLOGICAL

Aids the liberation of emotions suppressed within the heart. Transfers attention from the external to the internal; aids reflection and mental relaxation.
PHYSIOLOGICAL

Stretches the back of the body, the back and neck. Relaxes the lower back. Improves blood flow to the brain. Alleviates stress.

HOW

From hands and knees, bring big toes to touch, sit back towards your heels, forehead to floor.
AS YOU INHALE direct energy from your pelvis along your spine, into your arms and head.
AS YOU EXHALE direct the energy flow into the Earth through the contact point of the forehead with Earth and though the Hasta (palm) chakras.Grounding Extension

DAY 6 - BHUJANGASANA

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Bhujangasana - Cobra

ENERGY - stimulates adrenals and fills one with power
COURAGE - eliminates depressive states
HEART OPENING - strengthens back and heals digestive problems
HOW
Lie face down on the Earth.
Place your palms down on the Earth, under your shoulders. Press on your palms, raise your torso, and shift forward, pulling your ribs out from under you and stretching as far as possible from your pelvis.
AS YOU INHALE pull the flow of energy from Earth through the perineum and pelvis and up along the front surface of the body, opening the ribcage.
IN THE PAUSE AFTER THE INHALE rotate your shoulders down and back.
AS YOU EXHALE direct the flow from your shoulders down along your arms into your palms, letting the energy “pass through” your palms back into the Earth.
IN THE PAUSE AFTER THE EXHALE with a final push, release the remainder of the energy passing through your palms into the Earth.
If you have trouble holding the pose or if you feel discomfort in the small of your back, lower your torso closer to the Earth to decrease the angle between your torso and the ground. This lowers the risk of compressing your lumbar vertebrae. .

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DAY 7 - SUKHASANA

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Sukhasana - Easy Sit
MIND EXPANSION - raises vibration
CENTERING - brings the nervous system into equilibrium
PHYSIOLOGICAL
Strengthens the back and spine, improves posture, and teaches the body to remain in a sitting position for long periods of time.

AS YOU INHALE pull the energy flow from Earth up through your pelvis, straightening the spine and
reaching for Heaven with the crown of your head. Your head, neck, and torso are aligned. Your shoulders
are relaxed; the tailbone is slightly tucked.
AS YOU EXHALE direct the energy flow through the Sahasrara chakra into Infinity.
Continue to breathe, directing the energy flow from the Earth’s core up through the Muladhara chakra into the crown of your head and to Infinity. “Breathe through” the spinal column, from the bottom up.
Visualize the cleansing and filling of the central spinal meridian with energy. 

DAY 8 - FORWARD FOLD

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Prasarita Padottanasana - Wide Legged Forward Fold

GROUNDED INSIGHT - calms emotional state
SEXUAL ENERGY - helps to distribute and transfer sexual energy into creative expression
TRANSFORMATION - improves blood circulation to the brain

I always feel more clarity and peace after doing this pose. Creative ideas and solutions just pop into my head and I see the positive side of things!

DAY 9 - VRKSHASANA

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Tree - Vrkshasana
ROOTING - feeling rooted allows one to open their heart
EMOTIONAL STABILITY - balances the nervous system in present moment
FOCUSED INTENTION - liberates the mind from blockages

AS YOU INHALE, “open” your center, your
Manipura chakra, and guide its energy in three directions: down the supporting leg to keep you rooted, sideways along the bent leg to “finish” opening your hip, and up along your spine and arms to stretch toward the crown of the head. Feel a widening, an opening outward from a central point
along three lines, a sense of energetic expansion.
AS YOU EXHALE, the three energy lines passively recoil to the central core (the stomach area). Maintain your focus and, without losing your energetic opening,
continue directing attention and energy downward, upward, and sideways, expanding outward even more.
After completing several rounds of breath on one side,
repeat on the other. 

DAY 10 - GARUDASANA

EAGLE POSE YOGA GARUDASANA BALANCE FOCUS

Garudasana - Eagle

Eagles bring a sense of courage and desire to explore and grow.
They encourage you to reach higher and become more than you believe you are capable of.
Look at things from a new, higher perspective.
Be patient with the present; know that the future holds possibilities that you may not yet be able to see.
You are about to take flight.

PRATYAHARA - full control of the senses, breath and action. Full focus.
RE-ENERGIZING - squeezes emotional toxins out of the body, the longer you hold, the more of an affect due to constriction of chakras and lengthening back body energetic channel increasing meditative qualities
HARNESSING ENERGY - Like the mythical bird Garuda, known as the destroyer of obstacles, this yogasana frees the body from energetic, psychological and physiological obstacles on the Path.
PHYSIOLOGICAL EFFECTS
Circulation in your limbs is diminished, and the blood shifts to a smaller circulatory circuit. When you come out of the asana, your cells and capillaries fill up with new, fresh blood, nutrients, and oxygen.
Garudasana is ideal for the evening, after a difficult day, at the end of your exercise to restore your strength and reboot, as well as after long flights and when acclimating. This asana alleviates tension and exhaustion. Restores, gives strength, freshens. Helps prevent edemas and spasms in leg muscles. Improves circulation in your limbs. Increases mobility in shoulder joints, opens and frees up the space between your shoulder blades, an area that often accumulates stress and tension. 

DAY 11 - LUNGE

YOGA POSE LUNGE ANJANEYASANA RUNNER'S LUNGE

Lunge - Anjaneyasana
SWIPE TO THE RIGHT TO SEE FULL SIZE IMAGES

OPENNESS - in body and mind
DEVOTION - to think positively
SPIRITUAL FOCUS - with lighter mood directing focus to development
I often feel pain in right hip and sciatica nerve. This pose helps so much to even out both hips and stretch out the muscles. I do it daily as a part of my sun salute sequence.
PSYCHOLOGICAL EFFECTS
Stabilizes the emotional state of mind. Heals depression, sadness, and longing. Increases liveliness and creative impulses, helping you to direct them toward spiritual development.
PHYSIOLOGICAL EFFECTS
Strengthens muscles in the legs, arms, and back. Stretches the groin and the front and back of the thighs. Opens up the thoracic region.
AS YOU INHALE slowly pull the energy flow up from the Earth, raising your arms to the sides and up overhead, opening up your armpits and joining your palms above your head in Namasté.

AS YOU EXHALE direct the energy flow from your palms up through your fingertips and into Infinity.
Relax the perineum area and do not tense the inner thighs. Sink your pelvis down toward the Earth to intensify the opening and to stimulate the Swadhistana chakra.
Continue for several breath cycles. Then return to Adho Mukha Svanasana and repeat the posture on the other side.

DAY 12 - PIGEON

PIGEON POSE YOGA HIP OPENER

Raja Kapotasana - Pigeon

Pigeon pose is a powerful chakra cleanser.

When you KNOW the power behind each yoga pose, you can use it as a power tool to improve mood, increase energy, heal ailments, manifest your dreams and so much more!

I love helping my students assess their energy system (chakras) and give them practical tools to heal!!!