Yoga Recommended program

Morning Sun Salutation Flow

Wake up body and mind with rounds of Sun Salutation, then build heat with the warrior poses and a steady balance. Twenty energising minutes before your day starts.

12exercises

20min

13sets

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Training flow

Warm-up 2 exercises

Easy Pose Breathing (Sukhasana)

1 sets 60s Lower Back

rest 10s

Yoga Cat-Cow Flow (Marjaryasana-Bitilasana)

1 sets 8 reps Lower Back

rest 10s

Main 7 exercises

Sun Salutation A (Surya Namaskar A)

1 sets 4 reps Full Body

rest 20s

Chair Pose (Utkatasana)

2 sets 20s Quadriceps

rest 10s

Warrior I (Virabhadrasana I)

1 sets 30s Quadriceps

rest 10s

Warrior II (Virabhadrasana II)

1 sets 30s Quadriceps

rest 10s

Triangle Pose (Trikonasana)

1 sets 30s Hamstrings

rest 10s

Tree Pose (Vrksasana)

1 sets 30s Glutes

rest 10s

Downward-Facing Dog (Adho Mukha Svanasana)

1 sets 30s Shoulders

rest 10s

Cool-down 3 exercises

Seated Forward Bend (Paschimottanasana)

1 sets 45s Hamstrings

rest 10s

Supine Spinal Twist (Supta Matsyendrasana)

1 sets 30s Lower Back

rest 10s

Corpse Pose (Savasana)

1 sets 120s Full Body

rest 10s