With the outbreak of the coronavirus there’s a renewed interest in immune boosting/balancing sequences. Here’s one, starting with Uttanasana, with a few poses to wake up the body and hamstrings. The idea is head supported, long hold inversions. Do what you can, skip what isn’t in your normal practice.
Virasana
Adho Mukha Svanasana
Suptapadangustasana
Uttanasana, top of head supported, preferably on something soft. Five minutes.
Adho mukha svanasana, top of head supported, preferably on something soft. If you have access to ropes, a rope down dog is great here. Five minutes.
Prasarita Paddottanasana, head supported on blankets or a chair. Three minutes
Sirsasana for five minutes. If you have access to ropes, hanging is a nice choice here. Can do cross bolsters or skip this if you don’t regularly do headstand or don’t have the energy.
Dwi Pada Viparita Dandasana on a chair with head support. Five minutes
Sarvangasana with eka pada and parsva eka pada variations. Can do legs up the wall or skip this if you don’t regularly do shoulderstand or don’t have the energy.
Halasana with supta konasana and karna pidasana
Setubandha
Supported savasana with pranayama
Savasana
Pam Lindberg Yoga 