Part 1: Gratitude Song

This got me emotional and I would really love to have this song available in mp3 so I could put it as my alarm clock. Waking up to this changes the WHOLE day. Is like I feel indestructible and can handle any challenge, with grace.

Part 2: Gratitude Prayer

As I was following Dashama’s words and repeating after her, I…

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This is a Solar Plexus meditation on the Aries full moon of 10 min. Was my first time doing it, I was a bit nervous hehe. But when I finished it, I felt sooooooo good!! I felt even better to guide it, than when I follow a meditation. Another new feeling that I didn’t think was even possible. After it I shared with some friends of mine, and so… Read more

This is amazing

Hey there 🌞In the YTT200 in the Targeted Micro Sequences Module, I cant open any of the videos.And in the Daily YTT200 HomeworkFORUM, I can’t post any pics, like before. The only button available is the GIF one.Thank u in advance 🙏🌻

Warrior II Variation

🐚 Bring your feet together and stand at the centre of the mat (facing the longer side of the yoga mat).

🐚From the centre, bring your feet wide apart placing them away from each other.

🐚Place your arms parallel to the floor, with palms facing up, like holding a tea cup.

🐚Turn the right foot towards the short side of the mat…

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Wild Thing Pose (Camatkarasana)

🦄From downdog, raise the right leg bending at the knee, gently turn the chest and hips upward.

🦄Twist the rooting foot. Take the right hand off the mat, extending it upward and behind, while landing the right foot firmly on the ground with the knee bending.

🦄Gently throw the head back.

🦄The torso along with the…

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Spinal Balance Variations (Tiger Pose)

🐅Come on all fours by placing the palms on the floor just below the shoulders and the knees at hip distance apart.

🐅Inhale and raise the left leg bending at the knee. Hold on to the left ankle or foot with the right hand, opening the right shoulder.

🐅Exhale completely and stretch the lower body upwards from…

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Reverse Plank + Extended Leg (Purvottanasana)

🌷begin in Staff Pose

🌷Draw your hands slightly behind your hips, with fingers pointing forward. Inhale.

🌷Exhale. Press hands and feet on the floor, lift your hips high, keeping your legs straight and all 10 toes touching the ground.

🌷if possible, draw the head backward, gazing behind you.

(Only GIF…

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Butterfly Pose B (Baddha Konasana B)

🦋Sit with your legs straight in front of you. Inhale.

🦋As you exhale, bend the legs and pull the heels towards your pelvis dropping your knees out to the sides and press the soles of your feet together.

🦋Interlocking the fingers of the hands, grip the feet firmly, stretch the spine erect and gaze straight ahead.

🦋

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Camel Pose (Ustrasana)

🐪Begin in thunderbolt pose (Vajrasana).

🐪Come to your knees while raising your body away from your heels and place the back straight.

🐪Keep the knees and feet hip distance apart.

🐪Place your hands just below your hips behind you with elbows pointing backwards. Take the shoulders behind you while holding your hips.

🐪Slowly…

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Supported Scorpion (with wall)

1. Come to dolphin pose on your mat with a wall behind you.
2. Start bringing your feet closer to your elbows. Root your elbows and engage your core. Bend one leg and jump with the other, bringing them both against the wall, coming to forearm stand supported with the wall.
3. Start bringing your feet down the wall, slowly,…

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Hurdler Pose variation

Start in an upright seated position on the floor with your legs out in front of you.

From here, take your right leg and bend it behind you, touching your sitbones with your right heel.

Find your support with your left arm, and with your right one, make a fist and massage your right thigh and hip. (Gucci wouldn’t let me hehe)

Dolphin Pose

🐬Begin by coming on all fours (Tabletop pose). The palms are shoulder width apart and knees hip-width apart. Make sure hips and knees are aligned.

🐬Drop the elbows on the mat in a way that shoulders are aligned to the elbows in one line.

🐬Curl the toes under, press the forearms, including palms and elbows, into the mat.

🐬Inhale. Lift…

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Spinal Twist

1. Begin seated in Staff Pose (Dandasana) extending the legs out in front of you.
2. Inhale and raise the right foot, place it on the outside of the left knee.
3. Exhale and ensure the foot is firmly placed on the floor pressing all four corners of the foot.
4. Inhale. Bring the right hand to rest on the floor behind you and push the right…

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Reverse Tabletop Pose (Ardha Purvottanasana)

1. Begin seated stretching the legs out in front in Staff Pose (Dandasana).
2. Bring the hands to rest on the floor slightly behind you with the fingers pointing towards your hips.
3. Bend your legs and bring the heels closer to your sit bones. At hip distance apart or, if comfortable, closer together.
4. Slowly…

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Crane Pose (Bakasana)

1. Start in Uttanasana (forward fold). exhale and place the palms on the floor in front of your feet, with elbows slightly out.
2. While placing the palms on the floor, push the chest towards the thighs or knees.
3. Bring the knees close to the armpits and the upper arms.
4. While doing this, come to stand on your toes, and adjust the…

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Reverse Warrior (Viparita Virabhadrasana)

• From Warrior II (Virabhadrasana II) inhale, drop the left arm down to left thigh or calf. Lift the right arm up.
• Exhale: Stretch the arm upwards deeper and drop the head back, gazing up.

Chair Pose (Utkatasana)

1. 🪑Start in mountain pose Tadasana.
2. 🪑Inhale. Bring the big toes together touching and place the knees close to each other.
3. 🪑Exhale. Lower your hips, bending your knees and lift your arms up over the head. The knees should not go beyond your toes.
4. 🪑With every inhalation, loosen the body, and with every exhalation take the…

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Upward Facing Dog (Urdhva Mukha Svanasana)

1. From Thunderbolt (kneeling) pose, stretch the arms in front of you on the floor, and bring the spine stretched out and lie down on your tummy.
2. Place the palms on the floor close to your chest bending the elbows.
3. Inhale. Raise the upper body from the floor and stretch the arms out, by pushing the palms…

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Thank u 🥰🥰🥰

Eagle Pose (Garudasana)

🦅Inhale. Shift body weight to left foot.
🦅Exhale. Bend knees slightly, lift right leg up and wrap it over the left leg.
🦅If available hook the top of right foot behind left calf.
🦅Find your balance.
🦅Straighten your hands. Left arm on top, right arm under; wrap together; press the palms together and lift the elbows to…

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I’m noticing that I was doing a lot of ‘basic’ poses in a wrong way :/ It’s so good to record and take pictures of the classes cause I can learn what to align better! So basically my shoulders were always closed and my back rounded in all poses. Beijinhos 😘😘

Reversed Warrior (Viparita Virabhadrasana)

🧜🏼‍♀️From Warrior II pose (with the right knee bent), bring the left hand down to rest on the left leg.

🧜🏼‍♀️Inhale, the right arm up towards the sky.

🧜🏼‍♀️Look through your right arm.

🧜🏼‍♀️Keep the right knee bent, pressing into the feet with the legs strong.

🧜🏼‍♀️Sink the hips down toward the floor…

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Puppy Pose (Uttana Shishosana)

🐶From Tabletop, walk your hands forward.

🐶Let your chest melt towards the floor and gaze forward, opening your throat chakra.

(I was searching for some information online, and a lot was saying to let the forehead rest on the mat).

Pigeon Pose

🕊Start in Adho Mukha Svanasana (Downdog)

🕊Inhale. Left leg up.

🕊Exhale. Bend your left knee towards your chest and lower your leg to the mat.

🕊Place your knee behind your left wrist. Place your ankle close to your right hip, or closer to your right wrist, depending on your flexibility.

🕊Straighten your right leg out behind you,…

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Supine Spinal Twist Variation

Revolved Reclined Big Toe Pose (Parivrtta Supta Padangusthasana)

🌻Lay down on the mat facing the sky.

🌻Inhale. Bring your left leg straight up and hold your toes with your right hand.

🌻Exhale. Bring your left leg to your right side, on the floor, continue holding the toes.

🌻Twist your spine, first facing the right,…

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Goddess Pose (Utkata Konasana)

🌵Stand in the middle of the mat, facing the long side.

🌵Bring your feet wide apart, placing them away from each other.

🌵Turn the toes out, facing the short side of the mat.

🌵When exhaling, sink gently your hips into a squat.

🌵Make sure your knees are aligned with your ankles.

🌵Make sure your spine is lengthened…

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Thank you 🙌🌻

Warrior II (Virabhadrasana II)

🐚Bring your feet together and standing at the centre of the mat (facing the longer side of the yoga mat).

🐚From the centre, bring your feet wide apart placing them away from each other.

🐚Stretch out your arms, at shoulder level.

🐚Turn the left foot towards the short side of the mat and bend your left knee, aligned…

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Tree Pose (Vrksasana)

🌴Start in Tadasana (mountain pose).

🌴Place the base of your right foot in your left ankle/calf/thigh.

🌴Turn the right knee out.

🌴Make sure the standing leg is straight and grounded and your pelvis is in neutral position.

🌴Bring your palms in prayer in front of your heart.

🌴Focus on a fixed point and on your breathing.

🌴

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Down Dog (Adho Mukha Svanasana)

💫Start on all fours and make sure your knees are slightly behind your hips or your hands slightly forward than your shoulders.

💫Spread your fingers out wide.

💫Inhale. Press your hands into the mat and gently tuck your toes under.

💫Exhale. Lift your knees off the floor and straighten your legs as much as you can.

💫

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Standing Lunge + Variations

Standing/High Lunge (Ashta Chandrasana)

🌎From downward dog, inhale and bring the right leg up.

🌎Exhale, the right leg comes between the hands.

🌎Inhale arms sweep up and out to Warrior I

🌎Stay on the left toes, left knee lifted

🌎Make sure your front knee is aligned with your heel

🌎Exhale. Arms open wide in Mushti Mudra…

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Thank you!! Noted!!! 🙌🙌🔥🌻

Seated Eagle Pose (Seated Garudasana)

1. Sit with your legs crossed, one knee stacked on top of the other. If there is difficulty sitting on this position, you may sit on easy pose.
2. Bring the two hands together with the elbows close to each other.
3. Take the right arm around the left arm and intertwine the two arms, setting your hands in prayer. Like…

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Nadi Shodhana (Alternate nostril breathing)

🌬 Start in a comfortable seated position and connect with your breathing.

🌬 Put your left hand in your left knee or rested in your lap.

🌬 With your right hand, place both your indicator and middle finger in your third eye chakra.

🌬 Cover your right nostril with your right thumb.

🌬 Inhale through your…

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Did the same pose for 2nd day! Beautiful 🙌🙌🙌🙌🔥🔥🔥🔥

😍😍😍

3rd Day: Lower Back Pain Relief – Standing Forward Fold Pose (Uttanasana)

🪶 Start in Tadasana (mountain pose).

🪶Inhale, reach your arms overhead, look toward the sky.

🪶Exhale, hinge from your hips and fold forward with your spine straight.

🪶Your arms follow, like a brush painting a wall in front of you.

🪶Let your body fold naturally, if…

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Hey Nathan! Yes it’s fixed! Thank you so much! Now the same issue in the guided meditation module

Crescent Low Lunge Pose (Anjaneyasana)

🧚🏼Start in Mountain Pose Tadasana.

🧚🏼Step one foot back and lower the knee to the ground.

🧚🏼Make sure your front knee is aligned with your heel.

🧚🏼Inhale, rise arms up and overhead, shoulders slide down the back.

🧚🏼Interlace your fingers in Namaste or Fire Mudra.

🧚🏼Each inhale fills the lower…

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Hey Nathan. Yes. It’s in the YTT200. In the module of the 30DYC. I did the 1st one yoga fundamentals yesterday and couldn’t mark it complete. It doesn’t appear the button. Today I did the 2nd one: Sun Salutations; and same thing.

Seated Cow Pose (Upavistha Bitilasana)
🌻 Start in easy pose.🌻 Place your palms on your knees.🌻 Inhale deeply and open your heart, taking a gentle backbend and squeezing your shoulder blades behind you.🌻 Arch your back and root into your sitbones. 🌻 Lift your chest upward and gaze up toward the sky.
This pose helps you balance your Solar… Read more

Hey Nathan. Same problem for me. Just finished the 1st day – yoga fundamentals and couldn’t mark it complete.

HW: Introduction

Hello! My name is Beatriz, but I prefer to be called Bia. I’m from Portugal, but currently I’m living in Gran Canaria (Spain).

I first started doing yoga in 2019, on my own, searching postures and their benefits online.

In 2020 I found Dashama. Since listening to her, I connected in a profound level, without really knowing why -…

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