Seven Morning Asana Practices (30 mins each)
Seven 30-minute morning practices including a standing practice with pyramid and trikonasana, hips practice, moon salutation with the dancing warriors, loving kindness meditation, balance practice towards Vrksasana (tree), backbending towards Ustrasana (camel), restorative practice.
Practice 1
Starting standing in Tadasana, warming up and mobilising through the main joints, half sun salutes leading into a vinyasa krama with downward facing dog, cow and extended pose of a child. Swaying palm (standing side bend) with an optional balance and standing twist. Parsvottanasana (pyramid) and Trikonasa (triangle), coming back down to the mat, easing out, sitting or Savasana.
Practice 2
Focus today is on the hips, started from seated moving the spine in all directions, sufi rolls, reverse table top and bound angle, z legs with a forward fold and lift. Coming to supine, hip circles and reclined pigeon with a twist drawing to a close with a brief Savasana.
Practice 3
Starting from standing, warming up through the main joints, tapping to get the blood flow and energy moving, half sun salutes, goddess, leading into a Moon Salutation flow with the dancing warriors. Easing out and either sitting or coming into Savasana to pause and start the day well.
Practice 4
Settling from supine connecting with the breath, diaphragmatic breathing. Warming up and mobilising through the spine leading into Dwi Pada Pitham (bridge) and a supine twist. Option for Savasana or coming to seated for a Loving Kindness Meditation.
Practice 5
Settling and centring from seated connecting with the breath. Mobilising through the joints from seated and kneeling, coming to table top for pelvic circles, cat/cow, extended pose of a child with a side bend, downward dog coming to stand, half sun salutes, down dog vinyasa, Vrksasana (tree) before returning to the mat seated or Savasana, time to pause, start the day well.
Practice 6
In the penultimate session today we work towards Ustrasana (camel) posture. Starting supine, warming up and mobilising the pelvis and lower back and releasing the hip flexors. Coming side lying working on hip flexion and extension and a quad stretch. Cat/cow and cobra flow from kneeling, warming the hamstrings and hip flexors before coming to Ustrasana. Closing practice, hopefully feeling more energised for the day ahead.
Practice 7
Today's session is more restorative in nature, some gentle stretching to start following by supported bridge, a supported supine twist, legs up the wall and Savasana.