Morning asana flow | 30 minutes | Level 1
This is a short asana practice to stretch, strengthen and get the whole body moving in the morning, and quick enough to fit in before work. It's a slow flow based on Surya Namaskar (but my own variations!) and with Virabhadrasana I, II and III. It's in real time, including Savasana at the end, so you can practise along with me. It's a level 1 sequence for people already familiar with Sun Salutations and Warriors, as I'm not giving modifications or instructions.
It includes warm-ups, lunges, forward folds, backbends, Parsvottanasana, Virabhadrasana I, II and III, Parsvakonasana and bound Parsvakonasana, Ardha Chandrasana, and at the end Ardha Matseyendrasana, Janu Sirsasana and Savasana. Breathe fully and be present in each asana. Enjoy!
Don't force yourself into any position; go to where you aren't straining and can still breathe evenly. At the end, it is essential to lie in Savasana to allow the muscles, heart and nervous system to rest and recuperate, and let the effects of the practice infuse your being.
Do not do this if you are pregnant, have a heart condition, are sick or nauseous, are new to exercise or are not used to these postures