- Opening Meditation
Mindfulness meditation - counting breaths
- Arm extensions from (Sukasana)
- Side extensions from (Sukasana)
- Side twists from (Sukasana)
- Cat / cow pose (Marjariasana / Bitalasana)
- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,
exhale, sweep arms down into chid's pose (Vinyasa)
- Child's pose (Balasana)
- Side extensions from (Balasana)
- Down dog (Adho Mukha Svanasana)
- Plank pose (Utthita Chaturanga Dandasana)
- Down dog / Plank pose (Vinyasa)
- Boat pose (Paripuma Navasana) variation
- Bridge pose (Setu Bandha Sarvangasana)
- Lying on back position, grab knees into chest, inhale, lift legs to vertical
position and sweep arms overhead, pause, exhale, open legs into a
straddle, pause, inhale, legs to vertical, exhale, grab knees into chest
Vinyasa)
- Lying on back position, inhale, legs to vertical position, exhale, lower right leg
to floor, inhale, right leg to vertical position, exhale, lower left leg to floor, inhale,
left leg to vertical position (Abs)
- Lying on back position, inhale, arms overhead and open legs into a straddle,
exhale, reach hands through legs, pause, inhale, reach arms overhead, exhale,
grab knees into chest (Abs)
- Poses at the wall
1. Warrior 3 (Virabhadrasana III)
2. Warrior 3 (Virabhadrasana III) variation, lift one leg behind torso, pause,
lift other leg behind torso
3. Warrior 3 (Virabhadrasana III) variation, lift one leg to the side, pause,
lift other leg to the side
4. Legs up the wall (Viparita Karani)
5. Spread legs up the wall (Viparita Karani) variation
6. Spread legs up the wall (Viparita Karani) variation, lift head and shoulders
and touch wall between legs
7. Side twists from (Viparita Karani)
8. Frog pose (Bhekasana)
- Bridge pose (Setu Bandha Sarvangasana) supported on cross bolsters
- (Supta Baddha Konasana) supported on blocks or supported on bolster,
blanket for head, blocks or rolled blankets for hips
- Corpse pose (Savasana)
- Closing Meditation
Mindfulness meditation - follow body sensations
3 Oms
