Ignite Your Life Daily Yoga Asana Practice


Waking Practice

This practice is your way to start the day right with a few simple movements that create a head to toe stretch, and help you clear physical and mental stagnation. This is your opportunity to set the tone for your day, each and every morning. Feel free to modify and create on your own, once you get the hang of these poses and movements. Use yoga blocks or home made props as needed for stability and support. Remember to breathe deeply in and out through you nose, with an open throat, and to keep your gaze soft and focused as you move.

  • 3 Simple Sun A’s with:
  • 1 Standing Half Moon on Right/Left Side
  • 2 Thumb Pull in Tadasana
  • 3 Cactus Arms in Tadasana
  • 1 Wide Legged Forward Fold with Shoulder Rinse


Daily Practice | Basic Foundational Yoga Sequence

This foundational sequence is the basic starting point for The Yogi Life yoga asana flow practices. It is designed for the absolute beginner, all ages, body types and fitness levels. In the supporting video Marsha guides you through the instructions for getting started with this practice. If you already practice yoga, or have a more advanced practice, you may want to add on, and you can practice to the full class audio recordings featured below from yoga classes at Marsha's studio. Marsha has also included an Intermediate Level Power sequence, with photos of key poses.

  • Child’s Pose
  • Easy Pose/Sit Cross Legged with Neck Stretch
  • Cat/Cows w/Shoulder Opener
  • Forward Fold (Wide Legged with Blocks)
  • 3 Sun Simple Salutation A’s (without stepping back)
  • 2 Sun A’s with Step Back, Plank on Knees (add these movements to your practice when you feel strong enough, this is not included in the basic video tutorial)
  • 1 Modified Sun B (Low Lunge) with Twist (seasoned practitioners can add several Full Sun B's to the sequence)
  • Seated Twist
  • Baddha Konasana/Seated Butterfly Pose
  • Seated Frog
  • Eagle with Foot/Toe on Floor
  • Tree with Foot/Toe on Floor
  • Forward Fold with 2 Blocks
  • Triangle with Block
  • Wide Legged Straddle with Two Blocks
  • Pyramid with Two Blocks
  • Repeat Other Side
  • 3-5 Rolling Cobra’s
  • Sphinx Pose
  • Supported Bridge Pose
  • Supta Bhadda Konasana
  • Figure Four on Back
  • Seated Forward Fold with Knees Bent and Strap
  • Seated Twist or Floor Twist with Strap
  • Legs Up the Wall Pose/Viparita Karani
  • Happy Baby
  • Savasana

The Yogi Life Basic Daily Yoga Sequence Instructional Video

Up the Intensity: Full Baptiste Yoga Power Yoga Audio Classes from Marsha

See the included written sequence with photos below the audio class recordings for guidance on how to follow along to the audio recordings.




  • Child's Pose
  • Downward Facing Dog
  • Forward Fold/Ragdoll
  • 3-5 Sun Salutation "A's"
  • 3-5 Sun Salutation "B's"
  • Sun Salutation "B" Variation
  • Crescent Lunge with Twist Ride Side
  • Warrior Two
  • Extended Side Angle
  • Transitional Vinyasa: Chaturanga, Upward Dog, Downward Dog
  • Repeat on Left Side
  • Utkatasana
  • Prayer Twist Right
  • Forward Fold - Finger's to Toe's Pose
  • Prayer Twist Left
  • Gorilla Pose
  • Crow Pose
  • Eagle - Right and Left Side
  • Standing Leg Raise
  • Airplane Pose
  • Half Moon Pose
  • Dancer's Pose
  • Tree Pose
  • Transitional Vinyasa
  • Triangle Pose Right Side
  • Prasarita padottanasana (Wide Legged Forward Fold)
  • Pyramid Pose
  • Twisting Triange
  • Transitional Vinyasa
  • Repeat Left Side
  • Locust Pose
  • Floor Bow
  • Upward Dog
  • Camel Pose
  • Bridge Pose
  • Wheel Pose
  • Supta Baddha Konasana (Butterfly on Back)
  • Core Work
  • Boat Pose
  • Transitional Vinyasa
  • Pigeon Pose - Right and Left Side
  • Double Pigeon  Pose - Right and Left Side
  • Janu Sirsasana (Single Leg Seated Forward Fold) - Right and Left Side
  • Paschimottanasana
  • Final Inversion (Leg's Up the Wall, Shoulder Stand, Headstand)
  • Plow Pose
  • Deaf Man's Pose
  • Happy Baby Pose
  • Supine Twist - Right and Left Side
  • Svasana

Tadasana/Mountain Pose

Uttanasana/Forward Fold

Downward Facing Dog/Adho Mukha Svasana

Upward Facing Dog/Urdhva Mukha Svasansa

Warrior One/Virabhadrasana One

Warrior Two/Virabhadrasana Two

Extended Side Angle/Utthita Parsvakonasana 


Dancer's Pose/Natarajasana


Twisting/Revolved Triangle/Parivritta Trikonasana

Bridge Pose/Setu Bandha Sarvangasana

Wheel Pose/Urdva Dhanurasana

Pigeon Pose (with Bind Variation/Mermaid Pose)/Eka Pada Rajakapotasana

Single Legged Seated Forward Fold/Janu Sirsasana

Shoulder Stand/Salamba Sarvangasana

Tripod Headstand/Sirsasana II

Plow Pose/Halasana