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Day 10 printable affirmation sequence

My mind has cultivated a serenity operating with all levels of awareness being activated by blissful peace and stillness.


Virasana Hero’s Pose

Inhale to the floor, sitting on your knees. Keeping the knees together, spread the feet and place them away from your hips. Exhale your hips to the floor and sit back completely on your gluteus resting inside the heels. The feet should have the toes pointed outwards and not inwards. Inhale Relaxing the shoulders and the chest, bring the spine up and straight elongating the spine. Exhale Bringing the chin down and relaxing the face, the jaw, sinking down to the ground. Engage the core, inhaling your navel into your spine, stabilizing your torso, exhaling length into the spine. Bring your hands to prayer at heart center, inhaling down through the palms, exhaling out as your press them together. Inhale down through the stability of the back, exhale out through the strength in your hips.


Plank on knees

Push up through the hands, stepping back or walking the hands out to plank pose bringing your body just above the ground. Inhale your feet, ankles, knees, and hips into alignment hugging the thighs in toward the midline of the body. Exhale strength through the upper arms as you knit the front ribs in and widen the chest, pulling the navel up and in to protect the spine. Wrist, elbows, and shoulders are aligned as you squeeze your shoulder blades together low on the back. Inhale length into the back of the neck as you press stability through a strong body. Come down to your knees, holding the alignment through the lifted torso and strong arms.


Chaturanga Dandasana on knees four-limbed staff pose

Inhale your body forward about two inches, bending your elbows into your sides. Exhale your body down hugging the elbows and upper arms against the torso. Pull your abs up and in as you lift your thighs and core from the knees steady, long, and strong. Keeping elbows in find the length extending from your knees to the back of the neck as you focus your gaze beneath you.


Bhujangasana Cobra

Release your body to the ground, planting your hands directly below the shoulders. Turn the tops of the feet against the mat, pressing firm through the top of the foot, lifting your legs away from the mat as you inhale through the palms, pressing against the mat, lifting through the upper body to open yourself upward towards the sky. Exhale strength down through the arms and feet, keeping your torso long and reaching, lifting your chin to gaze slightly above you. Release yourself to the ground, pushing back onto your heels and lifting off your feet to bring your legs long in front of you as you balance the weight between both of your sits bones.


Upward Facing Dog

Release your body to the ground, planting your hands directly below the shoulders. Turn the tops of the feet against the mat, pressing firm through the top of the foot, lifting your legs away from the mat as you inhale through the palms, pressing against the mat, lifting through the upper body to open yourself upward towards the sky. Exhale strength down through the arms and feet, keeping your torso long and reaching, lifting your chin to gaze slightly above you.


Virasana Hero’s Pose

Inhale to the floor, sitting on your knees. Keeping the knees together, spread the feet and place them away from your hips. Exhale your hips to the floor and sit back completely on your gluteus resting inside the heels. The feet should have the toes pointed outwards and not inwards. Inhale Relaxing the shoulders and the chest, bring the spine up and straight elongating the spine. Exhale Bringing the chin down and relaxing the face, the jaw, sinking down to the ground. Engage the core, inhaling your navel into your spine, stabilizing your torso, exhaling length into the spine. Bring your hands to prayer at heart center, inhaling down through the palms, exhaling out as your press them together. Inhale down through the stability of the back, exhale out through the strength in your hips.


Balasana Childs Pose

Inhale your arms back to your heels, resting the forehead against the mat. Exhale your head forward, gently resting on the ground before you. Breathe into your lower back imagining each inhale expanding across the lower back and each exhale releasing your body deeper against the floor. Close your eyes and soften the shoulders. Inhale, ground down. Exhale, allow your body to feel a release. Inhale against the floor allowing your body to be cradled by the earth, exhale through your body, releasing everything that no longer serves you. Focus on the flow of your breath as you sink into the serenity of stillness, sinking down against the floor


Plank on knees

Push up through the hands, stepping back or walking the hands out to plank pose bringing your body just above the ground. Inhale your feet, ankles, knees, and hips into alignment hugging the thighs in toward the midline of the body. Exhale strength through the upper arms as you knit the front ribs in and widen the chest, pulling the navel up and in to protect the spine. Wrist, elbows, and shoulders are aligned as you squeeze your shoulder blades together low on the back. Inhale length into the back of the neck as you press stability through a strong body. Come down to your knees, holding the alignment through the lifted torso and strong arms.


Chaturanga Dandasana on knees four limbed staff pose

Inhale your body forward about two inches, bending your elbows into your sides. Exhale your body down hugging the elbows and upper arms against the torso. Pull your abs up and in as you lift your thighs and core from the knees steady, long, and strong. Keeping elbows in find the length extending from your knees to the back of the neck as you focus your gaze beneath you


Bhujangasana Cobra

Release your body to the ground, planting your hands directly below the shoulders. Turn the tops of the feet against the mat, pressing firm through the top of the foot, lifting your legs away from the mat as you inhale through the palms, pressing against the mat, lifting through the upper body to open yourself upward towards the sky. Exhale strength down through the arms and feet, keeping your torso long and reaching, lifting your chin to gaze slightly above you. Release yourself to the ground, pushing back onto your heels and lifting off your feet to bring your legs long in front of you as you balance the weight between both of your sits bones.


Upward Facing Dog

Release your body to the ground, planting your hands directly below the shoulders. Turn the tops of the feet against the mat, pressing firm through the top of the foot, lifting your legs away from the mat as you inhale through the palms, pressing against the mat, lifting through the upper body to open yourself upward towards the sky. Exhale strength down through the arms and feet, keeping your torso long and reaching, lifting your chin to gaze slightly above you.


Virasana Hero’s Pose

Inhale to the floor, sitting on your knees. Keeping the knees together, spread the feet and place them away from your hips. Exhale your hips to the floor and sit back completely on your gluteus resting inside the heels. The feet should have the toes pointed outwards and not inwards. Inhale Relaxing the shoulders and the chest, bring the spine up and straight elongating the spine. Exhale Bringing the chin down and relaxing the face, the jaw, sinking down to the ground. Engage the core, inhaling your navel into your spine, stabilizing your torso, exhaling length into the spine. Bring your hands to prayer at heart center, inhaling down through the palms, exhaling out as your press them together. Inhale down through the stability of the back, exhale out through the strength in your hips.

Balasana Childs pose

Inhale your arms back to your heels, resting the forehead against the mat. Exhale your head forward, gently resting on the ground before you. Breathe into your lower back imagining each inhale expanding across the lower back and each exhale releasing your body deeper against the floor. Close your eyes and soften the shoulders. Inhale, ground down. Exhale, allow your body to feel a release. Inhale against the floor allowing your body to be cradled by the earth, exhale through your body, releasing everything that no longer serves you. Focus on the flow of your breath as you sink into the serenity of stillness, sinking down against the floor


Plank on knees

Push up through the hands, stepping back or walking the hands out to plank pose bringing your body just above the ground. Inhale your feet, ankles, knees, and hips into alignment hugging the thighs in toward the midline of the body. Exhale strength through the upper arms as you knit the front ribs in and widen the chest, pulling the navel up and in to protect the spine. Wrist, elbows, and shoulders are aligned as you squeeze your shoulder blades together low on the back. Inhale length into the back of the neck as you press stability through a strong body. Come down to your knees, holding the alignment through the lifted torso and strong arms.


Chaturanga Dandasana on knees four limbed staff pose

Inhale your body forward about two inches, bending your elbows into your sides. Exhale your body down hugging the elbows and upper arms against the torso. Pull your abs up and in as you lift your thighs and core from the knees steady, long, and strong. Keeping elbows in find the length extending from your knees to the back of the neck as you focus your gaze beneath you.


Bhujangasana cobra

Release your body to the ground, planting your hands directly below the shoulders. Turn the tops of the feet against the mat, pressing firm through the top of the foot, lifting your legs away from the mat as you inhale through the palms, pressing against the mat, lifting through the upper body to open yourself upward towards the sky. Exhale strength down through the arms and feet, keeping your torso long and reaching, lifting your chin to gaze slightly above you. Release yourself to the ground, pushing back onto your heels and lifting off your feet to bring your legs long in front of you as you balance the weight between both of your sits bones.


Upward Facing Dog

Release your body to the ground, planting your hands directly below the shoulders. Turn the tops of the feet against the mat, pressing firm through the top of the foot, lifting your legs away from the mat as you inhale through the palms, pressing against the mat, lifting through the upper body to open yourself upward towards the sky. Exhale strength down through the arms and feet, keeping your torso long and reaching, lifting your chin to gaze slightly above you.


Virasana Hero’s Pose

Inhale to the floor, sitting on your knees. Keeping the knees together, spread the feet and place them away from your hips. Exhale your hips to the floor and sit back completely on your gluteus resting inside the heels. The feet should have the toes pointed outwards and not inwards. Inhale Relaxing the shoulders and the chest, bring the spine up and straight elongating the spine. Exhale Bringing the chin down and relaxing the face, the jaw, sinking down to the ground. Engage the core, inhaling your navel into your spine, stabilizing your torso, exhaling length into the spine. Bring your hands to prayer at heart center, inhaling down through the palms, exhaling out as your press them together. Inhale down through the stability of the back, exhale out through the strength in your hips.


Balasana Childs pose

Inhale your arms back to your heels, resting the forehead against the mat. Exhale your head forward, gently resting on the ground before you. Breathe into your lower back imagining each inhale expanding across the lower back and each exhale releasing your body deeper against the floor. Close your eyes and soften the shoulders. Inhale, ground down. Exhale, allow your body to feel a release. Inhale against the floor allowing your body to be cradled by the earth, exhale through your body, releasing everything that no longer serves you. Focus on the flow of your breath as you sink into the serenity of stillness, sinking down against the floor


Mermaid Set Up

Push up through your hands to find tabletop on your knees, tailbone over knees, shoulders over hands. Inhale your right knee forward and slightly out to the side, while exhaling and lowering your pelvis to a hover over the floor. Inhale Pressing both knees down and slightly toward one another (isometrically). Exhale Bending your back knee and catching that foot with your hand for a little “arm wrestle” back and forth motion.

inhale Turning toward your back foot with gratitude and grace.

Exhale Sweeping your right arm across your chest to catch the foot, hold it while you bring your foot into your left elbow. With both forearms parallel to the ground, hook fingers and inhale. Exhale squeezing your left buttocks to press the left hip forward even as the knees firmly continue to draw in.

Naginyasana Mermaid Pose

Inhale beginning to lift your hands upward, push your left foot firmly into your arm, and find the exhale as you peer under your arm. Gently Make your way back to center.

Inhale your hands down to Push up into tabletop, tailbone over knees, shoulders over hands. Inhale your left knee forward and slightly out to the side, while exhaling and lowering your pelvis to a hover over the floor. Inhale Pressing both knees down and slightly toward one another (isometrically). Exhale Bending your back knee and catching that foot with your hand for a little “arm wrestle” back and forth motion.

inhale Turning toward your back foot with gratitude and grace. Exhale Sweeping your left arm across your chest to catch the foot, hold it while you bring your foot into your right elbow. With both forearms parallel to the ground, hook fingers and inhale

Exhale squeezing your right buttocks to press the right hip forward even as the knees firmly continue to draw in. Inhale beginning to lift your hands upward, push your right foot firmly into your arm, and find the exhale as you peer under your arm.

Release back to pigeon pose as you fold your legs beneath you for childs pose.

Balasana Child’s Pose

Inhale your hips down to your heels with knees folded beneath you either hip width apart or hugged together. Exhale your head forward, gently resting on the mat before you. Breathe into your lower back imagining each inhale expanding across the lower back and each exhale releasing your body deeper against the floor. Close your eyes and soften the shoulders. Inhale, ground down. Exhale, allow your body to feel a release. Inhale against the floor allowing your body to be cradled by the earth, exhale through your body, releasing everything that no longer serves you. Focus on the flow of your breath as you sink into the serenity of stillness, sinking down against the floor and rest here for just a few moments.

Gently come back to the space, wiggling your arms, your fingers. When you’re ready open your eyes and rest your gaze in front of you, pressing up through the mat to lift yourself to sitting. Bring your head into a bow as you find prayer with your hands, dipping your chin to sternum as you rest in gratitude for everything today’s practice has provided you. Prepare yourself with the newfound peace and serenity cultivated here today as you raise your head to go back out and meet the world, ready, willing, and able. Thank you for sharing this practice, Namaste.

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