- Opening Meditation
Mindfulness meditation - counting breaths
- Arm extensions from (Sukasana)
- Side extensions from (Sukasana)
- (Baddha Konasana) with feet supported on blanket
- Foot / calf massage from (Baddha Konasana)
- Side twists from (Baddha Konasana)
- Cat / cow pose (Marjariasana / Bitalasana)
- Child's pose (Balasana)
- Boat pose (Paripuma Navasana) series
- Lying on back position, grab knees into chest, inhale, sweep arms overhead and
lift legs to vertical position, pause, exhale, open legs into a straddle, pause, inhale,
legs to vertical, pause, exhale, grab knees into chest (Vinyasa)
- Side twists from lying on back position (Supta Matsyendrasana)
- 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)
- Side extensions from (Tadasana)
- Sun salutations (Surya Namaskar) variation
- Poses at the wall
1. Standing backbend (Anuvittasana)
2. Legs up the wall (Viparita Karani)
3. Spread legs up the wall (Viparita Karani) variation
4. Side twists from (Viparita Karani)
- Bridge pose (Setu Bandha Sarvangasa) supported on cross bolsters,
blanket for shoulders, strap for thighs
- (Supta Baddha Konasana) with feet supported on bolster
- Corpse pose (Savasana)
- Closing Meditation
Mindfulness meditation - follow body sensations
3 Oms
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