Surya Namaskar, 6 rounds, depending on ability
Adho Mukha Vrksasana, 30 seconds to a minute
Pincha Mayurasana (or the preparation), 30 seconds to a minute
Sirsasana, 2-3 minutes
Supta Baddha Konasana, 2 minutes
Setu Bandha Sarvangasana, 2 minutes
Ustrasana, 30 seconds
Viparita Dandasana, 1-2 minutes
Urdhva Dhanurasana, 20 seconds, repeat
Repeat Bharadvajasana on a chair for 10 seconds on each side three times
Active sequence: Paschimottanasana – Halasana, 6 rounds
Sarvangasana, 3 minutes
Setu Bandha Sarvangasana, feet on chair seat, one minute
Setu Bandha Sarvangasana, straight legs, legs in Supta Baddha Konasana, 3 minutes
Savasana, with eyes open, 3 minutes
Keep your eyes open during the sequence.
Dynamic movements and jumping stimulate the mind, increasing its alertness, and developing physical strength.
The quick sequence from paschimottanasana to halasana improves blood flow to the brain and reduces depression and lethargy.
Do not practice these sequences if you have back, neck or knee problems, during your period or pregnancy,
if you have heart problems, high blood pressure or any other illness that requires medical attention.
Supported backbends open and widen the chest and diaphragm, invigorate the body and mind and dispel anxiety and depression.
Inversions improves blood flow to the brain and bring more oxygen to the top of the lungs.
The effort required to maintain balance creates euphoria; this energy drives away apathy and depression.
By stretching the spine, the body is better supplied with oxygen, so the nerves of the spinal cord, the nervous system, physical endurance and willpower are strengthened, positive mental energy is generated.
The rotations are done quickly and held for a short time. They keep the mind awake.