This is a list of asanas to perform during a full 60 minute workout. This mainly involves a warm-up followed by deep stretches and some asanas.

1. Meditation: Sitting cross-legged, inhale and exhale deeply. Do this 5 times.

2. Neck stretch / Greeva Sanchalana – 3 to 5 times

For. If you can’t sit cross-legged, try this variation. Keeping your knees up and ankles crossed, bend your elbows around the knee with your fingers interlocked.

B. Forward and backward

vs. Side to side, relaxing the ear to the shoulder.

D. Neck circles, left and right

3. Rotation of the shoulder socket / Skandha Chakra: 3 to 5 times

Instructions:

1. It can be done standing or sitting.

2. Extend your arms to shoulder level.

3. Now move your shoulder blades in a circle, pulling them first forward and then back five times. You can do this as many times as you like throughout the day.

4. Continue normal breathing throughout the process.

5. A variation: elbows touch in front

4. Cat – Cow / Marjariasana – 3 to 5 times in the Table position

For. Hands below the shoulders and knees below the hips

B. Rotate inner arms out

vs. Start in a neutral position facing the ground

D. Cat: eye down

me. Cow: chin to chest

F. Hold the pose and breathe for 3 seconds.

5. Sit in the child’s pose / Balasana – 4 to 6 breaths

For. Roll up to sit and lift your chin at the end to avoid dizziness.

6. Climb to the top of the mat for 3 rounds of Surya Namaskar

7. Shavasana – 1 to 2 minutes

8. Climb to the top of the mat to stand forward – Padahastasana

For. Roll up to a standing position with your knees slightly bent and lift your chin at the end to avoid dizziness.

9. LR lateral stretch

10. Step your right foot back for the triangle pose / Trikonasana

For. Look at the raised hand or the floor

B. Easier: bend the front leg, optionally put the arm on the thigh

11. Preparation of the inverse triangle

12. Palm Tree Pose / Tadasana – 3 times

For. When your heels are on the floor, place your hands on your head.

B. When your heels are off the ground, raise your hands in the air.

vs. Look forward or up

13. Tree Pose / Vrikshasana LR – 4 to 6 breaths

For. Hands in Pranamasana or above the head

14. Sit in a comfortable cross-legged position for the Psychic Union Posture / Yoga Mudrasana – 4 breaths

15. Butterfly Pose / Badhakonasana – 4 to 6 breaths

For. First, flap your butterfly wings

B. Then relax and bring your forehead to the ground.

16. One Leg Forward Bend / Janu Sirshasana LR – 4 to 6 breaths

17. Seated Forward Bend / Paschimottanasana – 4 to 6 breaths

For. Relax your back

18. Table posture

For. Raise the opposite arm and leg

19. Easy Cobra Pose / Saral Bhujangasana – 2 times

For. Forehead on the ground

B. Hands beside head, fingertips in line with crown

vs. Legs together and relaxed

20. Half-Locust / Ardha Shalabasana – 3 times, 3 seconds

21. Return to the child’s / Balasana pose.

22. Seated Spinal Twist / Ardha Matsyendrasana

For. Soft option

– Easy Twisted Posture / Parivrtta Sukhasana, Cross Legged

– Part 1 of Spinal Twist Prostration Posture / Bhunamanasana

23. One Leg Raises / Padotthanasana –

For. Inhale – go up / Exhale – go down

B. Hold your breath and hold for 3 to 5 seconds.

24. Knee-to-chest pose / Supta Pawanmuktasana – 3 times

For. Exhale, lift your nose to the knee

25. Sleeping Abdominal Stretch Posture / Supta Udarakarshanasana – 3 times

For. Hold 3 seconds

27. Modified back flexion

28. Shavasana

This is a complete 60 minute workout for the body. Make sure to stay in Shavasana for 5 minutes at the end to get your body back to normal.