- Opening Meditation
Mindfulness meditation - counting breaths
- Arm extensions from (Sukasana)
- (Baddha Konasana), rock side to side
- Full boat pose (Paripuma Navasana)
- Poses with ropes
1. Down dog (Adho Mukha Svanasana), head supported on block
2. Stretch back with ropes
3. Tree pose (Vrksasana)
4. Forward fold (Utanasana)
- Standing poses
1. Triangle pose (Trikonasana)
2. Warrior 2 (Virabhadrasana II)
3. Extended right angle pose (Utthita Parsvakonasana)
4. Twisting triangle (Parivrtta Trikonasana) variation
5. Forward fold (Utanasana)
- Poses at the wall
1. Twisting triangle (Parivrtta Trikonasana) prep
2. Pyramid pose (Parsvottanasana) variation
3. Right angle pose (Samakonasana)
- Poses with chair
1. Down dog (Adho Mukha Svanasana) variation
2. Side twists from seated position
3. Forward fold from seated position
4. Forward fold from seated position on floor
- Legs up the wall (Viparita Karani), supported on bolster
- Legs spread up the wall (Viparita Karani) variation
- (Supta Baddha Konasana) supported on bolster, blanket for head,
blocks for hips
blocks for hips
- Corpse pose (Savasana)
- Closing Meditation
3 Ohms
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