Now that I’m feeling better I have been doing a lot of this kind of practice in preparation for our surfing and yoga vacation in Mexico at the end of February. Surfing takes a lot of upper body and core strength and this sequence targets those areas in particular. Have fun!

1. Sun Salutation 1

- Tadasana (standing at front of mat), in hale to

- Urdhva Hastasana (arms overhead), exhale to

- Uttanasana (standing forward bend), inhale to straight back, exhale to

- Anjaneyasana (lunge) right leg back, inhale to

- Virhabdrasana I (warrior I)
- Phalakasana (plank)

- 3 pushups (Phalakasana to Charutanga Dandasana)

- Floating Cobra (Bhujangasana variation – no hands) bring legs together and press tops of feet down on floor, then lift right leg and hold up for 3 breaths, switch to left, repeat 3 times

- Adho Mukha Svanasana (downward facing dog) exhale to

- Anjaneyasana (lunge) right leg forward, inhale to

- Virhabdrasana I (warrior I)

- Uttanasana (standing forward bend), inhale to

- Urdhva Hastasana (arms overhead), exhale to

- Tadasana (standing at front of mat)

2. Sun Salutation 2

- Tadasana (standing at front of mat), in hale to

- Urdhva Hastasana (arms overhead), exhale to

- Uttanasana (standing forward bend), inhale to straight back, exhale to

- Anjaneyasana (lunge) right leg back, inhale to

- Virhabdrasana II (warrior II) to

- Trikonasana (triangle pose)
- Phalakasana (plank)

- 3 pushups (Phalakasana to Charutanga Dandasana)

- Superman (Shalabhasana variation) reach both arms forward, plug shoulders back, leaving right hand and left leg down lift left hand and right leg up, switch, repeat 3 times on both sides then lift right hand and right leg, stitch, repeat 3 times on both sides, then lift both hands and both feet and hold up for 3 breaths

- Adho Mukha Svanasana (downward facing dog) exhale to

- Anjaneyasana (lunge) right leg forward, inhale to

- Virhabdrasana II (warrior II) to

- Trikonasana (triangle pose)

- Uttanasana (standing forward bend), inhale to

- Urdhva Hastasana (arms overhead), exhale to

- Tadasana (standing at front of mat)

3. Uttanasana (standing forward bend), cross ankles and squat to sitting

4. Navasana (boat pose), lower to

5. Ardha Navasana (boat pose close to floor), lower to resting on your back

6. Pilates legs (lying on your back bring both legs up in the air with your lower back pressed firmly to the floor, lower and raise on leg at a time, repeat 10x on each side)

7. lift from back to Navasana (boat), bend knees, pull legs in, and rock forward to

8. Uttanasana (standing forward bend), plant hands and hop back to

9. Phalakasana (plank pose)

10. 3 pushups (Phalakasana to Charutanga Dandasana)

11. Back strengthening sequence: Dhanurasana (bow pose), then release right leg to Eka Pada Dhanurasana (one legged bow pose), switch sides, then go back to dhanurasana and from there to Bhujangasana (cobra pose)… repeat sequence 3 times

12. Adho Mukha Svanasana (downward facing dog)

13. Adho Mukha Vrksasana (handstand) hold for 1-2 min

14. Balasana (child’s pose)

15. Baddha Konasana (cobbler’s pose/ ‘butterfly’)

16. Savasna or seated meditation