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WEEKEND YOGAFLOW
Increase Positivity

By combining stretches, core activation, and deep breathing, this sequence will release tension so you start your day feeling refreshed and radiate positive energy!

AS YOU PRACTICE Allow yourself to pause and explore these heart- and hip-opening stretches as you build-up to the peak pose, an exciting variation of Ardha Chandrasana (Half Moon Pose). This will help connect you to your core and root you down so you can expand outward with stability and strength. Meanwhile, breathe deeply throughout the sequence to further awaken your sense of vitality and inner purpose.

1. Tri Pada Adho Mukha Svanasana (ThreeLegged Downward-Facing Dog Pose) Begin with hands shoulder-width apart and feet hip-width apart. Actively reach your heels down as you lift your sitting bones up and elongate the spine. On a deep inhale, lift your right leg. Keep your shoulders squared.

2. Anjaneyasana (Low Lunge) Step your right foot forward and place your back knee down behind your hips. Place your hands onto your front knee, and sink your hips, drawing your belly away from your front thigh and pressing your shoulders back. Gently rock forward and back.

3. Ardha Ustrasana (Half Camel Pose) Turn to your left, pivoting your back shin. Place your left hand alongside your sacrum and your right hand on your front knee. Engage your core to lift your sternum, and elongate the inseam of your right leg.

4. Ardha Hanumanasana (Half Monkey God Pose) Turn toward your front leg, and straighten it. Lengthen your spine over your leg, with your fingertips on the floor. Bend your elbows (not your neck), and hinge from the hips to fold deeper. Keep your hips square.

5. Cat-Cow Pose Bring your right knee back in line with the left, coming to all fours. Inhale and lift your sternum, sitting bones, and chin. Exhale and tuck your chin, round your spine, and tuck your sitting bones. Breathe, and explore your fullest range of motion.

6. Tabletop, variation Extend your right arm forward and your left leg back. Keep your hips square to the mat by dialing your outer left hip down and your inner left thigh up. Engage your core, and elongate from fingertips to the sole of your foot. Hug your muscles toward the midline.

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CRYSTAL OF THE DAY

TIP OF THE DAY

Treat yourself. Researchers in positive psychology have identified certain activities or experiences that are physically or emotionally pleasing as “pleasures.” They provide an immediate lift to your mood, and require little effort, like eating a cookie, enjoying a bath, or savoring a good song. Pleasures can be effective in lifting your positivity ratio, and they’re easy to add to your life. It’s important to know that pleasures usually provide a slightly decreasing level of positive experience if you use them a lot, so varying them is optimal—don’t use the same pleasures every day unless they do truly still bring you the same bit of joy. Changing up your pleasures—keeping them in rotation—is the best way to go, and still a simple and effective way to make the most of your day.

THOUGHT OF THE DAY

Say thank you to every door that you knocked that didn’t open. Rejoice that it stopped you from getting into places and situations where you did not belong. Obstacles redirect you because you deserve more. Trust that better opportunities are always available. Blocked paths can be blessings to beautiful beginnings. Your door will always open and welcome you!

MEME