Bon Jovi Yoga – set list


Daily Bon Jovi Yoga on YouTube will grow into an online community and database,
where you will choose the videos you like, just like you’d be able to pick a class at your local yoga studio.
Photos; The Next Best Thing (2000)

Today’s blogpost is going to be a little different, and with good reason.
Because I want you to be able to find it, print it, do yoga from it by yourself (if you want to), and it will help you to understand the structure I will be using in our Bon Jovi Yoga videos on YouTube.

Last week, I filmed the pilot episodes for both the English and Dutch channel, using only poses that are closely related to daily life. 
Struggling to keep filming, what I found is that because we’re coming at yoga from such an unusual angle, of doing yoga with a Bon Jovi inspired theme – Bon Jovi songs for the English channel and Bon Jovi albums for the Dutch channel –
I needed the yoga poses to be rooted in something solid.

Although I think a free-style form of yoga is preferable, I can’t teach freestyle AND give themed classes. I want the poses to have a link with the theme, and will therefor use yoga schedules, drawing the poses and exercises that we do.

Which is why I have decided on two systems: 
1. A 7-step yoga guide which I will have ready for you in two weeks. These are classical yoga poses, seated, lying down, breathing exercises.
2. A framework with different categories of poses. 
This is the framework, in this post, below. 

You can do Bon Jovi Yoga by putting on a Bon Jovi album, and do your own practice;
Or join me this week when the English and Dutch channels will resume, and after the pilot, Season 1 will begin!

Bon Jovi Yoga English:
subscribe to ->

Bon Jovi Yoga Nederland:
abonneer je op ->

And don’t want to wait until next week? Try these lists with my older yoga videos! 
-> PRO videos 2015 2016
-> Archive home yoga – English

That was it for today, and see you in class.

Rock Star Writer

A few days after writing this post, I redesigned the printable and made it even better!
Here it is:
Bon Jovi Yoga Set List 2.0 – yoga framework incl sticky men schedules 

PDF printable: 
Bon Jovi Yoga Set List – yoga framework 

Bon Jovi Yoga – set list


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


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 


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

reversed warrior pose

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.


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

tiger pose
tiger pose or half tiger pose

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


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)



locust pose



child’s pose
with the knees wide and arms extended forward

forehead to the floor
resting pose


6. seated, forward bends and twists

seated forward bend also called forward bend or forward fold

janu sirsasana with a twist

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


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


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

shoulderstand (compensate with fish pose)


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

legs up the wall pose
legs up the wall pose, here with a yoga block to elevate the hips

(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

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

lying butterfly yoga bolster backbend
reclined bound angle pose with a bolster

-child’s pose with a bolster
-wide-legged forward fold with a bolster
-seated forward fold with a bolster
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

9 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. 


#dailybonjoviyoga 7 Nov 21

I’ve committed to two systems:
White Tigress, which are 7 yoga schedules for your home practice. This guide will be available within two weeks.
And the other system is an order of sequencing poses, which allows you to create your own practice as well.

Onofficial Bon Jovi Yoga Manifesto November 1, 2021: 
And So It Begins: Bon Jovi Yoga

Bon Jovi Yoga has three outlets:

1 Daily Bon Jovi Yoga (daily blog):
subscribe to ->
This is the page you’re currently on.
You can find the subscription button on this page, probably on the top right.

2 Bon Jovi Yoga English:
subscribe to ->

3  Bon Jovi Yoga Nederland:
abonneer je op ->

yoga on
YouTube by me:
PRO videos 2015 2016
Archive home yoga – English

Rock Star Writer, my blog dedicated to Bon Jovi, sex, and rock n roll.
our Facebook page Rock Star Writer
Twitter account

NEW 2021: Art & Popular Culture: World Between Worlds 

NEW 2021: YouTube Rock Your Business

You can find my books The Little Mistress Who Turned Into A Baby Koala
and A Boyfriend Like Jon Bongiovi
at the bottom of this page:


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