Approximately 8 minutes (including meditation).
Warm-up
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. times
- Back-roll – 4 times
Main Workout
On the mat
- Head to the knee – both sides
- Spinal twist – both sides
- Plank
- Side Plank
- Four-Limbed Staff
- Cobra
- Superman
- Locust
- Bridge
- Forward Bend (head to both knees)
- Plow (legs over head)
- Shoulder Stand
- Lie down in Corpse Pose for 3 minutes
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| Workout #9 (8 min.) |
