- Opening Meditation
Mindfulness meditation - counting breaths
- Arm extensions from (Sukasana)
- Side twists from (Sukasana)
- Seated pose (Dandasana)
- Side twists (Marichyasana)
- Lying on stomach, arms and legs extended, raise left arm and right leg,
pause, raise right arm and left leg, pause (Balancing pose)
- Cat / cow pose (Marjariasana)
- Down dog (Adho Mukha Svanasana)
- Plank pose (Uttihita Chaturanga Dandasana)
- Down dog / plank pose (Vinyasa)
- Dolphin pose (Makarasana)
- Dolphin plank pose (Makara Adho Mukha Svansana)
- Dolphin / dolphin plank (Vinyasa)
- Down dog (Adho Mukha Svanasana) variation, lift left leg towards ceiling,
pause, then lift right leg towards ceiling
- Forward fold (Utanasana)
- Poses at the wall
1. Stand up and balance on toes
2. Arm and shoulder stretches
3. Warrior 3 (Virabhadrasana III)
4. Legs up the wall (Viparita Karani) with bolster
5. Spread legs up the wall (Viparita Karani) variation
- (Supta Padangusthasana) variation
- Happy baby pose (Ananda Balasana)
- Bridge pose (Setu Bandha Sarvangasana)
- (Supta Baddha Konasana) with feet supported on bolster
- Corpse pose (Savasana)
- Closing Meditation
3 Ohms
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