Yoga

Surya Namaskar (2 sets/3-5 rounds)

· 2 sets/3-5 rounds each

· One simple set, one more challenging

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Sayanasana (The Pose of Repose)

Salamba Shirshasana 1 (Head Stand 1)

Supta Virasana (Reclined Hero Pose)

Paryankasana (Couch Pose)

Vrischikasana 1 (Scorpion Pose 1)

· With feet on chair

Vrischikasana 1 (Scorpion Pose 1)

· Drop-backs/hop-ups from chair

Urdhva Dhanurasana (Upward Bow Pose)

Viparita Chakrasana (Inverted Wheel Pose)

Vrischikasana 2 (Scorpion Pose 2)

· Drop-backs/hop-ups from stool or table

Urdhva Dhanurasana (Upward Bow Pose)

· Drop-backs from Tadasana (Mountain Pose)

Dwi Pada Viparita Dandasana (Double Leg Inverted Staff Pose)

Dwi Pada Viparita Dandasana

· Drop-backs/hop-ups from Shirshasana 1 (Head Stand)

Mandalasana (Mandala Pose)

Ardha Halasana (Half Plough Pose)

· Over chair

Marichyasana 3 (Marichi’s Pose 3)

Janu Shirshasana (Head of the Knee Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)

Ujjayi 4 (Emphasis of Inhalation and Exhalation – Reclined)

· Lying in Shavasana with the trunk supported

Nadi Shodhana 1b (Basic Alternate Nostril Breathing – Seated)

· Sitting upright on padding with the back supported

Pratyahara (Sense Withdrawal)

· Lying in Shavasana with a head wrap, focusing on releasing the sense organs

Dharana (Meditation)

· Sitting upright on padding with the back supported

· Simple focus: counting breaths, mantra repetition, etc.