1.
Tadasana
(Mountain Pose) - 3 deep ujayi breaths.
2.
Slow
Surya Namaskar A – holding each part for 5 breaths.
3.
Surya
Namaskar A – 2 more times as flow.
4. Take 5 resting breaths.
5. Surya
Namasakara B Vinyasa – holding each part for 5 breaths, starting on the right
side, and repeating on the left side.
- Utkatasana (chair pose)
- Warrior I
- Warrior II
- Warrior Crescent Moon
- Trikonasana (triangle pose)
- Ardha Chandrasana
- Utthita Parvotanasana
- Runner’s stretch
- Downward dog
6.
Take
3 resting breaths.
7.
Dandasana (seated forward bend) for 15 breaths.
8. Seated flow
- with the left leg bent, raise the right leg in half boat for 5 breaths
- holding the ankle, stretch the right leg for 5 breaths
- holding the outside of the right foot with leg extended, twist to the right for 5 breaths. Left hand provides support on the ground behind you.
- release the right leg and fold over the extended leg for 5 breaths
- bend the right leg towards the ceiling and twist to the right for 5 breaths
- repeat on the other side
8. Seated flow
- with the left leg bent, raise the right leg in half boat for 5 breaths
- holding the ankle, stretch the right leg for 5 breaths
- holding the outside of the right foot with leg extended, twist to the right for 5 breaths. Left hand provides support on the ground behind you.
- release the right leg and fold over the extended leg for 5 breaths
- bend the right leg towards the ceiling and twist to the right for 5 breaths
- repeat on the other side
9.
Full wheel – supported with exercise ball – 1-3 minutes
10. Salamba
sarvangasana (shoulderstand) – 3-5 minutes. Shoulderstand variations - can do shoulderstand flow holding each part for 18+ breaths –
shoulderstand using wall for support with knees bent and feet flat on the wall, shoulder-stand, plough, shoulderstand,
wall shoulderstand.
11.
Sirsasana
(headstand) - hold for 3 to 5 minutes, beginning and ending in child’s pose. Alternative – half headstand supported by a
wall.
12. Lying on your back, using belt around your foot, lift and stretch the right leg for 5 breaths. Open the right leg to the right side, keeping your left side grounded, for 5 breaths. Bring the right leg to the left side for 5 breaths. Come into half baby buddha on the right for 5 breaths. Repeat on the left side, ending in a full baby buddha.
13. Savasana for 5 minutes.
13. Savasana for 5 minutes.
