Practice of the Day from Niroga

5 rounds of Surya Namaskar (any variation)

From Samasthithi, Jump feet apart (so that your wrists directly over your ankles)

Place hands on hips, Inhale lengthen spine and exhale, and fold forward with a flat back and let head drop towards the floor.

Stay here for 10-12 breaths.

Inhale to come up slowly.

Jump to Samasthithi and gaze at the top of your fingertips for 15 breaths.

10 rounds Surya Namaskar (any variation)

Virabhadrasana A: 15 breaths on each side

Virabhadrasana B: 15 breaths on each side

Reverse Virabhadrasana: 10 breaths on each side

Virabhadrasana C: As many breaths as you can once you become balanced. 

Savasana: 10 minutes

Sukhasana, Lotus or Half Lotus: 10 minutes, observing your breath.