1. Warm up
2. Sun Salutation
Move on the top of the mat
Round 1
– Inhale: Raise the arm up, look up.
– Exhale: Bend the back forward, place the palms beside the feet. Step the right leg back, put the knee down. Step the left leg back, come to down facing dog.
– Inhale: Come to the plank pose.
– Exhale: Drop the knees, chest and chin on the floor.
– Inhale: Lift the body up to the upward dog.
– Exhale: Lift the body up to the downward dog.
– Inhale: Step the right leg forward between hands, and then step the left leg forward.
– Exhale: Fold down
– Inhale: Come up, look up.
– Exhale: Come back, palms together before the chest. Repeat on the left leg.
Round 2
– Inhale: Raise the arms up, look up.
– Exhale: Bend the back forward, place the palms beside the feet. Step the right leg back, put the knee down.
– Inhale: Raise the arms up, look up. Stay for 5 breaths.
– Exhale: Come back.
– Inhale: Step the left leg back. Slide the body to the plank pose.
– Exhale: Drop the knees, chest and chin on the floor.
– Inhale: Lift the upper body up to the upward dog
– Exhale: Lift the body up to the downward dog. Stay for 5 breaths.
– Inhale: Step the right leg forward, place the right knee on the floor. Exhale.
– Inhale: Raise the arms up, look up.
– Exhale: Come back, step the right leg forward and fold down.
– Inhale: Raise the arms up, look up.
– Exhale: Samasitii. Repeat on the left leg.
3. Asanas
3.1. Warrior I
– Inhale: Step the right leg back, turn the back around, bend the right knee at 90o. Raise the arms up, palms together, gaze at the thumb. Stay for 5 breaths.
– Exhale: Come back. Repeat on the left leg.
3.2. Warrior II
– Inhale: Step the right leg back, spread the arms, bend the right knee at 90o, gaze at the right hand. Stay for 5 breaths. Repeat on the left leg.
3.3. Bow pose
Lie down, belly on the floor.
– Inhale: Bend the knees, move the hands to hold the ankles. Lift the body up, chest up, rotate the shoulders, gaze at the nose.
– Exhale: Come back. Practice one more time.
3.4. Boat pose
– Inhale: Raise the legs and arms up forming “V” shape. Keep the knees straight. Stretch the arm parallel to the floor. Stay for 5 breaths. Practice one more time.
4. Finishing Sequence
4.1. Shoulder stand
– Inhale: Lift the leg up. Straighten the back and legs up to the ceiling, place the hands on the back. Stay for 5 breaths.
4.2. Plough pose
– Inhale: Lift the legs up over the head, put the toes on the floor. Straighten the arms, interlock the fingers. Stay for 5 breaths.
4.3. Fish pose
– Inhale: Lift the chest up by the elbow, place the crown on the floor, gaze at the nose.
5. Pranayama
6. Relaxation