- Opening Meditation
- Forward fold from (Sukasana)
- Cat/cow pose
- Hands and knees position, twist torso and slide left arm under right arm,
head to mat, hands and knees position, twist torso and slide right arm
under left arm, head to mat
head to mat, hands and knees position, twist torso and slide right arm
under left arm, head to mat
- Poses with strap
1. (Supta Padangusthasana)
- Poses with ropes
1. Down dog (Adho Mukha Svanasana)
2. Forward fold (Utanasana)
3. Tree pose (Vrksasana)
4. Stretch back with ropes
- Poses at wall
1. Press hands into wall, body into right angle
2. Warrior 3 (Virabhadrasana III)
2. Warrior 3 (Virabhadrasana III)
3. Legs spread, forward fold (Utanasana)
4. Shoulder opener
- Poses on mat
1. Bridge pose (Setu Banda Sarvangasana) supported on block
2. (Viparita Karani) variation, on block
3. Side twists with bolster
4. (Supta Badha Konasana) with bolster, blocks for legs
- Corpse pose (Savasana)
- Closing Meditation
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