Approximately 12 minutes.
Warm-up
- Neck
- In Easy Pose turn your head up and then down – 3 times.
- Turn your head left and then right – 3 times.
- Turn your head so the left ear touches left shoulder – 3 times each side.
- Head rotation – 3 times clockwise and 3 times counter clockwise.
- Shoulder
- Shoulder Stretch – 2 times ea. time
- Shoulder Shrug – 2 to 4 times
- Wrist Stretch
- Back-roll – 4 times
Main Workout
- Standing
- Sun Salutations A – 1 time
- Sun Salutations B – 1 time
- Extended Triangle Pose
- Warrior II Pose
- Extended Side Angle Pose
- Warrior I Pose
- Revolving Triangle Pose
- Wide-Legged Forward Bend
- Tree Pose
- Warrior III
- On the mat
- Plank Pose
- four-Limbed Staff Pose
- Cobra Pose
- Superman
- Locust
- Bridge
- Half-Boat (legs above mat) count 20 – 60 seconds
- Full Boat
- Head to knee - both sides
- Spinal twist both sides
- Seated Forward Bend (head to both knees)
- Bound Angle Pose
- Plow Pose
- Supported Shoulder Stand
- Lie down in Corpse Pose for 3 minutes
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| Workout #1 (12 min.) |
