10 rounds Surya Namaskara (any variation)
Incorporate the following poses in 5 rounds of Surya Namaskar: Be sure to do both right and left sides
Virabhadrasana B (Warrior B)
Parsvokonasana (Side Angle Stretch)
Ardha Chandrasana (Half Moon)
Paschimottanasana (Western Stretch, Seated Forward Bend)
From Paschimottanasana sit in Sukhasana (Easy cross legged pose): 5 minutes, observing respiration at the tip of the nose
Savasana (Corpse Pose): 5-10 minutes
Warm up with 5-10 rounds of Surya Namaskar (any variation)
On your last round, stay in Ado Muku Shvansasana (Downward Facing Dog) for 5 breaths.
Then incorporate the following asanas as you continue through the sun salutations.
Be sure to do each side and hold for 8-10 breaths on each side:
Virabhadrasana A (Warrior A)
On your last sequence, hop to seated from Ado Muka Shvansasana
Lie in Savasana for 5-10 minutes.
End with a 5 minute seated breathing meditation.
“‘Be right there with with breath as it goes out’ is the same thing as saying, ‘Be Fully Present’”
~Pema Chodron, STart Where You Are