- Opening Meditation
3 Oms
- Lying on back position, knees into chest, arm to the side, revolve hip in socket,
then legs extended to vertical position
- Head-to-Knee pose (Janu Sirsasana)
- Seated forward bend (Paschimottanasana)
- Seated forward bend (Paschimottanasana)
- Standing pose (Tadasana)
- Standing one-legged pose with strap (Padangusthasana)
- Cat / cow pose (Marjariasana / Bitalasana)
- Child's pose (Balasana)
- Child's pose twist
- Down dog (Adho Mukha Svanasana)
- Plank pose (Utthita Chaturanga Dandasana)
- Down dog / Plank pose (Vinyasa)
- Lying on stomach position, arms to side, lift and extend torso, arms, and legs
- Sun salutation A (Surya Namaskar A) variation
- Standing poses
1. Warrior 2 (Virabhadrasana II)
2. Triangle pose (Trikonasana)
3. Wide-legged forward fold (Prasarita Padottanasana)
- Sun salutation B (Surya Namaskar B) variation
- Poses with chair
1. Seated side twists
2. Pyramid pose (Parsvottanasana)
3. Down dog (Adho Mukha Svanasana)
- Bridge pose (Setu Bandha Sarvangasana)
- Reclining side twists, with bolster and blanket
- Corpse pose (Savasana)
- Closing Meditation
1 Om