Approximately 8 minutes.
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 times each side.
- Head Rotations – 3 times in each direction
Shoulder
- Shoulder Stretch – 2 times ea. time
- Back-roll – 4 times
Main Workout
On the mat
- Bound Angle Pose
- Head to Knee – both sides
- Plank
- Four-Limbed Staff
- Cobra
- Superman
- Bridge
- Half-Boat (legs above mat) 20 – 60 seconds
- Full Boat 20 – 45 seconds
- Spinal Twist - both sides
- Forward Bend (head to both knees)
- Plow (legs over head)
- Shoulder Stand
- Lie down in Corpse Pose for 3 minutes
 |
| Workout #5 (8 min.) |