- Opening Meditation
Mindfulness meditation - counting breaths
- Side extensions from (Sukasana)
- Half lotus pose (Ardha Padmasana)
- Side twists from (Ardha Padmasana)
- Down dog (Adho Mukha Svanasana)
- Plank pose (Utthita Chaturanga Dandasana)
- Lying on back position, grab knees into chest, inhale, raise legs into a vertical
position and sweep arms overhead, pause, exhale, open legs into a straddle,
inhale, legs to vertical position, exhale, arms down and grab knees into chest,
(Abs)
- Happy baby pose (Ananda Balasana)
- Sphynx pose (Salamba Bhuhangasana)
- Lying on stomach position, arms overhead, stretch left hand and right foot, then
stretch right hand and left foot (Balancing pose)
- Bow pose (Dhanurasana)
- Poses at the wall
1. Stretch back with ropes
2. Squat with ropes
3. Stretch hands up the wall, stand up on toes
4. Hands up the wall, one step back, stretch shoulders
5. Pyramid pose (Parsvottanasana)
6. Warrior 3 (Virabhadrasana III)
7. Standing backbend (Anuvittasana)
8. Legs up the wall (Viparita Karani)
9. Spread legs up the wall (Viparita Karani) variation
- (Supta Baddha Konasana) with feet supported on bolster
- Corpse pose (Savasana)
- Closing Meditation
3 Ohms
Rolling Ohms
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