Home Practice - 30 Minute Morning Vinyasa

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

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.