Instructions in this site may differ from my own, but use as reference if necessary.
Virasana (Hero)- On block and/or blanket between ankles
Anchor back of sit-bones down (while raising front pelvic crest), keeping toes spread and nail-roots grounded.
Decompress spine out of pelvic bowl, broaden collar-bones and move inner-blades toward sit-bones.
Join palms at Heart Center, helping keep top of breast-bone over bottom and release base-of-neck.
Take shoulder skin downwards to outer-elbow. From inner-elbow, release skin upwards to finger-tips.
While listening to breath (with eyes closed):
Move Heart-energy towards base of brain during IN-breath (pause when finished) and Brain-energy towards brain-stem during OUT-breath (also pausing when finished), then repeat.
Repeat OM three times out loud (during the OUT-breath):
Mentally touch Crown, Bridge-of-nose, Throat and Heart centers during ‘Oooo’.
Navel, Genital and Base centers during ‘mmM’.
Tilt skull, gaze at Heart-center, place palms on lap during OUT-breath.
Raise head, open eyes during IN-breath. Dismount.
Adho Mukha Virasana (Downward-facing Hero)– With head support
Adho Mukha Svanasana (Downward-facing Dog)- With head support
Adho Mukha Svanasana (Downward-facing Dog)- Over folding chair (pad and prop as necessary)
Uttanasana (Standing Forward Bend)- Over folding chair with blocks at wall
Uttanasana (Standing Forward Bend)- Chair or blocks for head support
Parsvotanasana (One Side Standing Forward Bend)- Rolled mat under foot for support
Parsvotanasana (One Side Standing Forward Bend)- Chair for hand support
Sarvangasana (Shoulderstand)- Over folding chair
Shavasana (Deep Relaxation)
“What Vietnam Taught Us About Breaking Bad Habits” is a story broadcast on Morning Edition I spoke about recently. The numbers 60, 30, 2 I recalled are a bit different than the actual 40, 20, 5. My apology! The main aspect is about behavior change.