- Opening Meditation
Mindfulness meditation - counting breaths
- Side extensions from (Sukasana)
- Forward fold from (Sukasana)
- (Baddha Konasana) rock side-to-side
- Foot / calf massage from (Baddha Konasana)
- Cat / cow pose from (Baddha Konasana)
- Seated pose (Dandasana)
- Side twists (Marichyasana)
- Seated wide-legged pose (Upavistha Konasana)
- Side extensions from (Upavistha Konasana)
- Cat / cow pose (Marjariasana / Bitalasana)
- Child's pose (Balasana)
- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,
exhale, sweep arms down into child's pose, pause (Vinyasa)
- Down dog (Adho Mukha Svanasana)
- Plank pose (Utthita Chaturanga Dandasana)
- Up dog (Urdhva Mukha Svanasana)
- Down dog / Plank pose / Up dog (Vinyasa)
- Standing pose (Tadasana)
- Sun salutations (Surya Namaskar) variation
- Standing poses
1. Triangle pose (Trikonasana)
2. Warrior 2 (Virabhadrasana II)
3. Wide-legged forward fold (Prasarita Padottanasana)
- Legs up the wall (Viparita Karani)
- Spread legs up the wall (Viparita Karani) variation
- Frog pose (Bhekasana)
- (Supta Baddha Konasana) supported on bolster, blanket for head, blocks or
rolled blankets for hips
- Corpse pose (Savasana)
- Closing Meditation
Mindfulness meditation - follow body sensations
3 Oms
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