Pranayama: Nadi Shodana (alternate nostril breathing)- to balance the mind, and Ujjayi (victorious breath) to warm the body and steady the mind.
Pratapana: Slow, controlled movements with breath.
Meditation: Warm Visualization, Mantra Meditation and longer Shavasana
Suggested Asanas: Warm up slowly and include some joint rotations. Move with intention and fluidity, grounding hands and feet in any posture where they touch the earth - and avoid jumping between postures. Use the ball mounds of the toes especially the big toe mound. Make the sequences smooth and steady rather than quick and jerky. In all postures take the eyes slightly downward toward the earth to help ground the body and mind and fixate your gaze at an unwavering point for stability, maintaining inner focus. Slow Sun Salutations for warming, emphasizing stability and alignment in the pelvis, hips and thighs. Standing and balancing poses such as Mountain, Warrior I, II & III and Tree Pose to increase stability and strength. Standing Poses stabilize and ground and balancing poses help focus the mind and connect you to the earth element. Forward Bends help bring calm to the nervous system. Child's pose brings stillness, awareness and grounding energy to the practice. Backbends like cobra and bow pose help stabilize the lower back and bring heat to the entire spine through extension. Avoid too many standing backbends, as they bring energy up and cool the body which goes against goals of grounding and warming. Seated poses that open the hips, thighs and low back such as cow face pose and bound angle pose work well for grounding.
Sign of Successful Practice: Feeling warm, stable, grounded and present. Experience a feeling of being nurtured, supported and strong. Your mind and senses feel clear and any emotional irritation and tension is released!