10 rounds Surya Namasakar
Virabhadrasana B: 10 breaths each side
Utthita Trikonasana: 10 breaths each side
Parivritta Trikonasana: 10 breaths on each side
Vrksasana: 10 breaths on each side
Bakasana: as many breaths as you can
Balasana: 15 breaths
Shalambasana: 10 breaths
Balasana: 10 breaths
Savasana: 5-10 minutes
15 minute seated meditation, observing your breath, observing the mind observing the breath
Namaste
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1o rounds Surya Namaskar (any variation)
In between each standing asana (and each side) either take a Vinyasa , or just come to Samasthithi.
Virabhadrasana B (Warrior B): 10 breaths each side
Parsvakonasana (Side Angle Pose): 10 breaths on each side
Parivrtta Parsvakonasana (Revolved Side Angle): 8-10 breaths on each side
Rhythmic Thorace Breathing (see video below): 5 rounds
Vinyasa to the floor:
Dandasana (Staff Pose): 10 breaths
Paschimottanasana (Western stretch, forward bend): 10 breaths
Navasana (Boat Pose): 10 breaths
Setu Bandha Sarvangasana (Bridge Pose): 12 breaths
Jathara Parivartanasana (Twisting, literally, revolving belly): 10 breaths each side
Savasana: 10 minutes
Seated Meditation Practice : Observe respiration at the tip of your nose. 15 minutes
10 rounds Surya Namaskar any variation
Practice the following 5 standing asanas (poses) staying in each for 10 breaths. Come to Samasthiti in between each asana.
Padangusthasana (Foot to fingers forward bend)
Utthita Trikonasana (Extended Triangle Pose)
Ardha Chandrasana (Half Moon Pose)
Virabhadrasana A (Warrior A)
Virabhadrasana B (Warrior B)
Practice the following five seated poses, taking 10 breaths in each one:
Dandasana (Staff Pose)
Paschimottanasana (Seated Forward Bend)
Gomukasana (Cow face Pose)
Setu Bandhasana (Bridge Pose)
Supta Urdarakarshanasana (Lying Abdominal Twist Pose)
Savasana (Corps Pose): 10 minutes
As you lie in Savasana, let your entireYoga practice integrate here. After a few minutes, see if you can conjure up a mental image of yourself lying here peacefully and completely at rest. Once you get the image clearly in your mind, then tune into your body and see how this image makes you feel. Notice the sensations and the feeling. Remember, this is who you are. So no matter what is going on in your life, you can always access this place.
Namaste
