21 Days of Yoga with Balanced You Studios

Yoga is often seen as a spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practiced for health and relaxation. There are many types of yoga, many poses, many ways to practice, and hundreds, if not thousands, of studios where you can learn basic and advanced techniques. We partnered with Balanced You Studios to bring you a simple beginner lesson on poses, posture, and how to begin your practice.

Day 1 - Mountain Pose

Mountain is a basic pose that serves as a foundation for many others. It can be both a starting and ending point of your practice.

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Day 2 - Upward Salute

Upward Salute is a great pose for opening the body and doing “active relaxation”.

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Day 3 - Forward Fold

Forward Fold is a resting pose that helps the body relax and release the neck, shoulders, and low back.

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Day 4 - Chair Pose

Chair Pose helps engage the core and the lower body, helping to tone the legs and glutes.

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Day 5 - Tree Pose

Tree Pose emphasizes balance, and can be easily modified for all skill levels by simply changing the position of the foot, higher or lower on the leg.

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Day 6 - Warrior 1

The Warrior Pose series emphasizes strength, power, and balance. Warrior 1 emphasizes stabilization and focus.

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Day 7 - Warrior 2

Warrior 1 flows into Warrior 2, and helps with strength, balance, and groundedness, while opening the hips and chest.

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Day 8 - Triangle Pose

Triangle emphasizes balance, alignment, and openness. It can be modified with a block or hand placement depending on flexibility.

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Day 9 - Five-Point Star Pose

Star Pose is invigorating for the entire body, helps with posture, and keeps the chest open and back in line.

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Day 10 - Wide Stance Forward Fold

Like Forward Fold, this stance helps loosen the back and relax the spine, while also stretching the inner thigh and ham strings.

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Day 11 - Downward Facing Dog

This is probably the most recognized pose in a flow series, and is a great starting point for many other poses. This pose takes time to fully master, but is easily modified for all skill levels.

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Day 12 - Cat Cow

Cat and Cow poses help stretch and strengthen the muscles of the abdomen, back, neck and shoulders, while increasing flexibility of the spine.

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Day 13 - Cobra

Cobra pose can help open the chest and expand the lungs, while strengthening the arms and taking pressure off the low back.

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Day 14 - Upward Facing Dog

Upward Facing Dog relies more on full body strength and balance to keep the thighs, hips, and glutes engaged and aligned.

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Day 15 - Pigeon Pose

Pigeon pose helps stretch and open the hips flexors and glutes, while relieving pressure on the psoas muscles and can challenge our bodies when sitting in uncomfortable positions.

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Day 16 - Child Pose

This pose is a resting pose, and should be used in between other poses in your series to allow the body to relax and recuperate.

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Day 17 - T-Twist Pose

T-Twist is a fantastic way to stretch the low back and glutes, and relieve tightness throughout the body. Try to keep the back on the ground, and rotate at the hips. Use your hand to pull your knee closer to the ground as you twist.

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Day 18 - Happy Baby

Happy Baby is a relaxation and stretch position, that helps open the hips, stretch the inner quads, and massage the spine and mid back.

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Day 19 - Suffi Roll

The Suffi Roll is a seated, low impact movement that helps build flexibility and strength in the low back and spine, while opening the chest and working the core.

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Day 20 - Legs Up The Wall

Legs up the wall is one of the two poses we look at during the completion of a practice. It can help with blood flow, relaxation, and tension relief. It’s one of the most accessible poses and doesn’t require much skill or flexibility.

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Day 21 - Shavasana

Shavasana is a rest pose that most often completes a pose series or practice. It is meant to allow the body to re-energize and absorb all the energy from your practice.

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Check back daily for new videos, then put them all together to create your own yoga practice you can do at home or anywhere!

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