- Opening Meditation
Mindfulness meditation - counting breaths
- Side twists from (Sukasana)
- Forward fold from (Sukasana)
- Seated side twists (Marchyasana)
- Seated wide-legged forward fold (Upavistha Konasana)
- Cat / cow pose (Marjariasana / Bitalasana)
- Hands and knees position, look ahead and extend right leg, pause, hands and
knees position, look ahead and extend left leg, pause, hands and knees
position
- Bridge pose (Setu Bandha Sarvangasana) with block
- Lying on back position, grab knees into chest, inhale, sweep arms overhead and
raise legs to vertical position, pause, exhale, open legs into a straddle, pause,
inhale, legs to vertical position, grab knees into chest (Abs)
- Lying on back position, raise legs to vertical position, pause, lower legs
one-thirds to floor, pause, lower legs two-thirds to floor, pause, hover legs at
one-inch above floor, pause, raise legs to vertical position (Abs)
- Standing pose (Tadasana)
- Forward fold (Utanasana)
- Sun salutations (Surya Namaskar) variation
- Chair pose (Utkatasana)
- Poses at the wall
1. Arms overhead, stand up on toes
2. One step back, stretch shoulders
3. Pyramid pose (Parsvottanasana)
4. Warrior 3 (Virabhadrasana III)
5. Tree pose (Vrksasana)
6. Legs up the wall (Viparita Karani)
7. Spread legs up the wall (Viparita Karani) variation
- Bridge pose (Setu Bandha Sarvangasana) with cross bolsters
- (Supta Baddha Konasana) supported on bolster, blanket for head,
rolled blankets or blocks for hips
- Corpse pose (Savasana)
- Closing Meditation
3 Oms
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