My daily yoga sequence ---

 

Warm up with Chi Gong.

4 full sun salutations

Warrior 1 thru 3 on each side. Holding each for 5 breaths.

4 full sun salutations.

Chair pose for 5 breaths.

Palm tree pose for 5 breaths.

Tree pose on each side, holding for 5 breaths.

(Cross legged and full)

2 sun salutations, dropping into cat/cow on the second downward facing dog

Floor:

6 to 8 Cat/cow stretches.

Reach out into plank, hold for 5 full breaths

Drop onto the belly and ready for cobra

Cobra for 5 full breaths – slide the hands back into

Upward facing dog for 5 breaths.

Curl the toes into the floor.

Transition to downward facing dog and rest for a few breaths.

Bring the legs in and drop into child's pose for a few breaths.

Come up to sit.

Spinal twist, holding each side 5 breaths.

Move onto the seat and extend the legs for staff pose.

Hold for 5 breaths.

On an inhale bend one leg to cross over the other twisting to the opposite side. Hold on each side for 5 breaths.

Lie back into corpse pose and rest for 5 breaths.

On an inhale bend the legs to where the heels about 6 to 8 inches from the seat, hold.

On the next inhale raise the hips into bridge pose.

Exhale fully, hold the breath and release the hips back down, inhaling fully at the bottom.

Repeat this sequence several times.

Rest.

Disclaimer: I am NOT a yoga instructor. I do not claim to be a yoga instructor. This is my personal sequence. Use at your own risk.