- Opening Meditation
Mindfulness meditation - counting breaths
- Seated pose (Dandasana)
- Side twists from (Dandasana)
- (Baddha Konasana) rock side to side
- Cat / cow pose (Marjariasana)
- Dolphin pose (Makarasana)
- Dolphin plank pose (Makara Adho Mukha Svanasana)
- Dolphin to dolphin plank (Vinyasa)
- Down dog (Adho Mukha Svanasana)
- Plank pose (Utthita Chaturanga Dandasana)
- Down dog to plank pose (Vinyasa)
- Down dog (Adho Mukha Svanasana)
- Low lunge pose (Ashwa Sanchalanasana)
- Forward fold (Utanasana)
- Shoulder opener with strap
- (Supta Padangusthasana) series, with strap and bolster
- Bridge pose (Setu Bandha Sarvangasana)
- Corpse pose (Savasana)
- Closing Meditation
3 Ohms
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