Quick Yoga Workout #6

Approximately 11 minutes (including meditation).

Warm-up
Meditation: Easy Pose – easy slow breathing – try to meditate for 2 minutes
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 – 3x ea side.
• Head Rotations – 3 times in each direction

Shoulder

• Shoulder Stretch – 2 times ea. time
• Back-roll – 4 times

Main Workout
On the mat

• Plank 
• Side Plank (new pose) – in Plank Pose lift one arm straight up, twist your body, hold for 20 secs. - repeat on other side
• Four-Limbed Staff
• Cobra
• in Cobra look over the shoulder, hold for 10s – repeat on other side
• Superman
• Locust
• 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