My vision for Daily Bon Jovi Yoga is to help you practice yoga by yourself.
If I think about how spot on I was when I just started yoga!
Created my own yoga ring-binder, based on notes I made after my local yoga classes, and with books from the library.

And how far off I got when I got all caught up in learning how to do it properly..

If only I can prevent you from drifting half that far off from what you already know?
And what already comes through you?
I will consider Dialy Bon Jovi Yoga a huge success.

And that is without saying that any of the training I got was bad.
Because it wasn’t. It was good training.
But I simply didn’t value what was directly from me, and was way too eager to replace it with what was from someone else.
And that’s never a good idea, you know? 

It’s never a good idea to learn anything from someone else, when you’re already well on your way to your own unique blend. And one where, if you do stick to your guns to name but a Bon Jovi song that is on one of the albums we’ll refer to today, will always be in touch with your inner-voice.

Whereas if you learn something from someone else, you must first detach from yourselves. And you may never get back to what was you about it, or what would have been your blend. In this case your blend of doing yoga.

So although I understand that what I m offering here as Daily Bon Jovi Yoga may not be inspiring to beginners, and especially if you want to use the outline, it does require familiarity with them and having done the poses with a YouTube video for example;
I invite you to keep your formal training minimal.

If you go to the Yoga With Adriene Channel, you can find many videos you can do which will make you familiar with yoga.
And be on your way to start recognizing the names poses have, and to understanding the logic behind the 10 song album outline of the list below. 
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So I am aware that for promoting this self-practice, of Daily Bon Jovi Yoga, I am indebted to YouTube yoga, and paid yoga channels, for making yoga so widely available.
If it had not been for that, I may not have been so sure that a new era has begun where yoga can and will be practiced without setting a foot in a classroom.
And perhaps even without ever having done that in the past either.

I think yoga has broken free, from the classroom.
We, are free.

If you want to know if I believe classes still have value?
Yes!
I believe both online communities and real life classes and yoga studios, have great value because they provide a sense of connection, and they are also great if you want to know more about yoga or learn a certain system, or within a certain lineage.

But compared to 20 years ago, or even 10 years ago, yoga classes are no longer nessecary to be able to do yoga at home.

The 10 Song Albums

The 10 songs Bon Jovi albums are:
7800 Fahrenheit
Slippery When Wet
Blaze Of Glory
Burning Bridges
2020

I am currently practicing with the first 7 albums from Bon Jovi, including Jon Bon Jovi’s solo album Blaze Of Glory from 1990.
I practice them every day of the week:
Monday Bon Jovi – Bon Jovi (1984); Tuesday Fahrenheit (1985); Wednesday Slippery When Wet (1986);
Thursday New Jersey (1988); Friday Blaze of Glory (1990);
Saturday Keep The Faith (1992); Sunday These Days (1995).
So I m basically practicing vintage Daily Bon Jovi Yoga, all albums are at least 25 years old.

It was in this setting that I encountered the Fahrenheit and Blaze of Glory albums.
For Blaze of Glory I m not counting the 11th song which is only a minute long.

What I ve done for this outline, is that I ve used the very first outline I made, which I shared in the previous blogpost, about Wembley 1995;
But I ve translated it to an album that has 10 songs.

I also saw some often used yoga poses I forgot, which I added.

I m ending this official part of the blogpost with the summary Yoga For A 10 Song Album, which will describe the general idea.
You can just go with this, or scroll down and find the extended version with poses that belong to each category.

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Yoga for a 10 Song Album [summary]

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song 1: opening sequence and/or sun salutations

song 2: balance poses

song 3: standing Poses

song 4: transition poses between standing and kneeling & poses on your knees

song 5: backbends
& close with child’s pose

song 6: seated, forward bends and twists

song 7: lying down, supine poses
you can add inversions* if you want
* do not practice inversions when you are in your period

song 8: Lying Butterfly, or restorative yoga with props
you can add inversions* if you want
* do not practice inversions when you are in your period

song 9 + 10: long relaxation

Enjoy your practice.
And rock on!

~Suzanne
Rock Star Writer

Follow this blog for inspiration to start your practice!
The button is on this page, probably somewhere on the right.

my Daily Bon Jovi Yoga (a tweet, a log) is posted on my Twitter; Facebook;
and added to the list on the overview page

Related and also by me: Rock Star Writer, a blog dedicated to Bon Jovi, sex, and rock n roll.
And my rock star writer YouTube

The next review of my rock star writer YouTube will be this concert, 2nd night Wembley
So subscribe to the channel to see it.

print out the outline on A4 and keep it next to your mat/ where you practice:

Yoga for a 10 Song Album [Poses]

With every song, I provide a selection of poses you can do. 

All poses are just suggestions, to help you create your own practice. 
In asymmetrical poses, repeat on the other side.

Breathe in and out through your nose and breathe to your belly:
Inhale through the nose, let your belly expand.
Exhale slowly and completely, through the nose, let the belly release and soften.

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Song 1 opening sequence and/or sun salutations

the Daily Bon Jovi Yoga opening sequence:

on hands and knees:
child’s pose
with the knees wide and arms extended forward
forehead to the floor
resting pose, stay as long as you like

on hands and knees:
child’s pose with twist
cross one arm under your body to the other side
turn head on one cheek
resting pose, stay as long as you like

on hands and knees:
cat or also called “cat cow”
inhale: arch your spine and look up
exhale round your spine, tuck your chin in to your chest
easy moving pose, repeat as often as you like

from hands and knees move to:
downward facing dog
hold for longer or shorter, depending on if you re familiar with this pose
It’s a pose I suggest you throw some YouTube tutorials at!

from downward dog move to:
standing forward fold
walk your feet forward, until you can come in a gentle forward fold (bend your knees)
roll up the spine and reach your hands all the way up, inhale deeply
bring the palms together overhead.
Exhale, bring the hands in front of your chest in “Namaste”

you have now completed the opening sequence

from here you can move into:
Half (standing) Sun Salutations & Sun Salutations of your choosing

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Song 2: balance poses

Examples of balance poses are

tree pose

dancer’s pose

hand to big toe pose (advanced)
holding big toe and extending the leg forward
variation: open/ rotate leg to the side
variation: place hand on hips, hold leg hovering, keep extending it forward 

eagle pose

half-moon pose
variation: with a twist

“the mountain”
place feet at hip width
interlace your fingers with the index fingers up
extend your arms high above you, index finger now points to the sky
come on toes 

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Song 3: Standing Poses

examples of standing poses:

crescent pose/ high lunge pose with the back heel up
arms extend overhead, at shoulder width

crescent pose/ high lunge pose with the back heel up
variation: with a twist

warrior pose II
upperbody turns open to the side

reversed warrior pose

warrior pose I
looks simple but it is a tricky one
keep your lower body turning to the side as in warrior II
and twist/ turn only the uppertorso, from the waist up, facing forward

extended side-angle pose

triangle pose
variation: with a twist
variation: bow forward over the leg

Goddess pose
standing wide legged squat
reach your arms up overhead, at shoulder width

fierce pose
bend knees (“squat”) with the feet and knees together
reach your arms up, at shoulder width

wide-legged forward bend
variation: walk your hands to one foot and stretch over the leg
variation: from folding forward, bring your body halfway up/ horizontal, and extend your arms to the sides. Lift your head up. Making a bird shape with your entire upper body.

standing forward bend
feet at hip width
variation: with a twist
keep fingers one hand (left) on the ground, bend one leg (left), twist body open to other side (right) and reach other (right) arm up
variation: gorilla pose
feet still at hip width in the forward bend. Bend your knees deeply and place your hands, with the palms up, under your feet.

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Song 4: transition poses between standing and kneeling & poses on your knees

transition between standing poses and on the knees
wide legged squat pose 
+with a twist
crow pose (arm balance)

high on your knees
gateway pose
camel pose

plank pose
variation: side plank
variation: starfish or a moderate (half) starfish with your toes on the floor behind you, in side plank

downward dog

on hands and knees:
cat or also called “cat cow”
inhale: arch your spine and look up
exhale round your spine, tuck your chin in to your chest
easy moving pose, repeat as often as you like

on hands and knees:
cat free flow
circle the hips in a big circle, let rest of the body move with it

on hands and knees:
arm and leg extension on hands and knees:
extend left arm forward, right leg up, look up, inhale
“crunch” bring left elbow and right knee together, exhale
repeat as often as you like | always practice both sides (repeat other side)

tiger pose or half tiger pose

for the called ones: full body prostration
lie on your belly, face down, with your arms extended overhead, palms together

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song 5 backbends & close with child’s pose

on hands and knees:
puppy pose

forearm plank & sphinx pose
hold low forearm plank and then move into sphinx pose (hold)
repeat

cobra

seal

locust pose

bow

———-

child’s pose
with the knees wide and arms extended forward
forehead to the floor
resting pose

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song 6: seated, forward bends and twists

seated forward bend also called forward bend or forward fold

head to knee pose, janu sirsasana
& janu sirsasana with a twist

“easy pose”
sit with the legs crossed or in lotus pose: 
-side stretch, reach (right) arm overhead and lean sideways (to the left)
-repeat other side
-relax forward
-place fingertips behind you, lift/open chest and stretch head slightly back
change legs (other foot up or in front of the other) and repeat the four exercises

wide-angle seated forward bend
variation: grab toes and lift your legs up (upward facing wide-angle seated pose)
variation: now roll back and forth 

butterfly pose/ bound angle pose
place soles of the feet together, so that the knees drop open
grab the ankles and draw the feet closer towards you
– sit up straight, breathe to your belly
– or gently sway left to right, maybe even rolling from side to side
– or sit up, roll/rotate the knees in the direction of the floor with every exhale
– relaxed version: place the feet further away from you, and relax forward with your head in the direction of your feet

seated spinal twist

double pigeon

song 7: lying down, supine poses 

all these poses are done lying on your back

lying twist stretch
lie down on your back, pull one knee (right) towards you
now twist it over to the other side (left)
with the left hand on your knee
extend your right arm to the right at shoulder level
turn your head to the right (optional)

repeat on the other side

supine leg stretch
start with both feet flat on the floor
extend one leg (right) up and pull it towards you
maybe relax the other (left) leg on the floor
repeat other side

supine pigeon stretch or eye of the needle

happy baby or dead bug pose

(I) inversions*
* do not practice inversions when you are in your period

bridge

plow pose/
snail pose = a relaxed plow pose with the arms overhead

shoulderstand (compensate with fish pose)

song 8: Lying Butterfly, or restorative yoga With props 

lying butterfly, reclined bound angle pose
lie on your back, place soles of the feet together and let the knees drop open
let the arms rest next to you or place them wide, at shoulder level

(I) restorative inversions* with a meditation cushion to elevate the hips
or multiple cushions or a rolled up blanket
* do not practice these poses when in you are in your period

bridge pose with a meditation cushion under your hips

legs-up-the-wall-pose
place a mediation cushion under your hips and relax with your legs up

(II) restorative poses with a bolster to rest your upperbody on
or a rolled-up duvet/ blanket

-child’s pose with a bolster
-wide-legged forward fold with a bolster
-seated forward fold with a bolster
-backbend,
legs and hips lying on the floor, and back and head resting on the bolster.
variation: legs in butterfly = reclined bound angle pose with a bolster

song 9 + 10 long relaxation

Long relaxation
Lie on your back, cover up with a blanket and maybe you’d like pillow under your head.
Lie down with the feet at hip width, hands open next to you, close your eyes and relax your face and entire body. 

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