- Opening Meditation
Mindfulness meditation - counting breaths
- Neck extensions from (Sukasana)
- Side extensions from (Sukasana)
- Sitting pose (Badha Konasana)
- Feet and hip opener series
- Side twists (Marichyasana)
- Seated angle pose (Upavishtha Konasana)
- Side twists from (Upavishtha Konasana)
- Down dog (Adho Mukha Svanasana)
- Down dog (Adho Mukha Svanasana) variation, leg extensions
- Chair pose (Utkatasana)
- Chair pose (Utkatasana)
- Poses at the wall
1. Stretch back with ropes
2. Stand up and balance on toes
3. Raise hands up wall, one step back, rest head on wall
4. Arms waist height, press body back into a right angle, feet together,
raise one leg, then other leg
5. Legs up the wall (Viparita Karani)
- (Supta Badha Konasana) supported on bolster, blanket for head, blocks for hips
- Corpse pose (Savasana)
- Closing Meditation
3 Ohms
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