Here’s a good way to invite in the day (if you have more time, do longer holds for the various standing poses):
Balasana (child’s pose) with hands stretched out.
Adho Mukha Svanasana (downward facing dog)
Dynamic movement between downward facing dog and palakasana (plank pose).
Uttanasana (standing forward fold) to tadasana (mountain) with hands on hips to rise.
Standing sun breath.
Modified sun salute series (tadasana, uttanasana, (A) lunge on both sides with uttansana in between, adho mukha svanasana, palakasana, lower through chatturanga, bhujangasana, adho mukha svanasana; (B) virabhadrasana I on both sides with uttanasana in between, adho mukha svanasana, palakasana, lower through chatturanga, bhujangasana, adho mukha svanasana; (C) parsvokonasana on both sides, adho mukha svanasana, palakasana, lower through chatturanga, bhujangasana, adho mukha svanasana). Add trikonasana and ardha chandrasana if you have time.
Handstand or half handstand.
One more sun salute variation, with eka pada rajakapotasana (pigeon pose) on both sides.
Seated twist and forward bend of your choice.
Seated meditation (five minutes or more).
Have a great day!
Thanks Elizabeth, I’ll try it tomorrow. Any suggestions for what to do at the office?
Thank you for outlining a short practice for home. I tried it after work. Sometimes it is hard to impose structure on oneself … so it was great to have this. And I find once I start, I practice longer than I thought I would.