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Posted by on Jan 20, 2017

21-Day Back to the Mat Challenge: Day Twenty-one. Savasana.

21-Day Back to the Mat Challenge: Day Twenty-one. Savasana.

Welcome to Day Twenty-one. Savasana.

We made it. This is the yoga pose we’ve all been waiting for! And perhaps this posture is the purpose of every yoga practice? To get to a posture where we can just collapse into ourselves, simply enjoy the pulsation of the blood in the veins, enjoy the heart beating, and soak in the rejuvenating power of the yoga practice feels like a great goal (if yoga has a goal).

Twenty-one days of a daily yoga practice is a terrific accomplishment. Though science tells us now that 21 days is not quite enough to form a new habit (the new magic number is 66 days), 21 days is nothing to sneeze at. And you now have a go-to practice.

Enjoy Days 1-20 of our challenge, before moving back into the sweet bliss of Savasana. Here is the complete practice. Please bookmark this page and refer back to it often. Make it your own. This practice was designed to be something you can use and enjoy for the rest of your life:

  • Take a comfortable seat
  • Close your eyes, Bring your attention inward
  • Inhale, lengthen the spine, Exhale, keep that length
  • Notice deeply
  • Continue in this way for 10 or 20 breaths
  • Open your eyes and move to a kneeling position (sit back on your heels)
  • Perform Kapalabhati for 20-50 breaths, Repeat (as you like)
  • Come to Child’s pose, enjoy the effects of Kapalabhati
  • Come up to Table, then move with breath:  Table > Down Dog > Table > Child’s Pose…
    Repeat Five times (or as many or few times as you like)
  • Balancing Table (both sides)
  • Lower arm/leg back to Table
  • Exhale as you Push back to Downward Facing Dog
  • Inhale, Step forward to Standing Forward Fold
  • Exhale here
  • Inhale up to Tadasana, Mountain Pose
  • Sun Salutation (both sides)
  • Tadasana
  • Close your eyes, bring your hands together in Prayer Pose, Anjali Mudra, at the center of your chest
  • Breathe
  • Uttanasana, Standing Forward Fold
  • Sun Breaths
  • Step back to Downward Facing Dog
  • Lunge (right foot back)
  • Runner’s Stretch over left leg
  • Lunge (left foot back)
  • Runner’s Stretch right leg
  • Step back to Downward-Facing Dog
  • Lower down to Child’s Pose
  • Step to Tadasana at the front of your mat
  • Vira II (both sides)
  • Tadasana
  • Pyramid (both sides)
  • Step back to Tadasana
  • Revolved Twist (both sides)
  • Step back to Downward-Facing Dog
  • Lower down to Dandasana
  • Release into Sukhasana
  • Twist
  • Come back to Sukhasana for a few breaths
  • Supta Utthita Hasta Padangustasana (both sides)
  • Reclined Spinal Twist (both sides)
  • Balance your body by hugging both knees into your chest for a few breaths
  • Lie back into Savasana