Warm-up
Neck
- In Easy Pose turn your head left and then right – 3 times.
- Turn your head up and then down – 3 times.
- Turn your head so the left ear touches left shoulder – 3 ea side.
- Shoulder
- Shoulder Shrug – 2 to 4 times
- Shoulder Stretch – 2 times ea. time
Wrist Stretch
Back-roll – 4 times
Main Workout
Standing
- Sun Salutations A – 2 times
- Sun Salutations B – 2 times
- Extended Triangle
- Warrior II
- Extended Side Angle
- Warrior I
- Revolving Triangle
- Wide Legged Forward Bend
- ree Pose
- * Warrior III
- On the mat
- * Plank
- * Four-Limbed Staff
- * Cobra
- * Superman
- * Locust
- * Bridge
- * Half-Boat (legs above mat) count 20 – 60 seconds
- * Full Boat 20 – 45 seconds
- * Head to knee - both sides
- * Spinal twist - both sides
- * Forward Bend (head to both knees)
- * Bound Angle Pose
- * Plow (legs over head)
- * Shoulder Stand
- * Lie down in Corpse Pose for 3 minutes