- Opening Meditation
Mindfulness meditation - counting breaths
- Forward fold from (Sukasana)
- Side extensions from (Sukasana)
- Seated pose (Baddha Konasana)
- Foot / calf massage from (Baddha Konasana)
- Cat / cow pose (Marjariasana / Bitalasana)
- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,
exhale, sweep arms down into child's pose, pause (Vinyasa)
- Seated pose (Dandasana)
- Seated side twists (Marichyasana)
- Down dog (Adho Mukha Svanasana)
- Plank pose (Utthita Chaturanga Dandasana)
- Up dog (Urdhva Mukha Svanasana)
- Down dog / Plank pose / Up dog (Vinyasa)
- Lying on back position, rolled blanket under shoulders, blanket for head
- Standing pose (Tadasana)
- Side extensions from (Tadasana)
- Sun salutations (Surya Namaskar) variation
- Poses at the wall
1. Down dog (Adho Mukha Svanasana) with ropes
2. Forward fold (Utanasana) with ropes
3. Legs up the wall (Viparita Karani)
4. Spread legs up the wall (Viparita Karani) variation
5. Side twists from (Viparita Karani)
- Bridge pose (Setu Bandha Sarvangasana) with bolster and cross bolsters
- Corpse pose (Savasana)
- Closing Meditation
Mindfulness meditation - follow body sensations
3 Oms
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