Opening Meditation
Mindfulness meditation - counting breaths
- (Baddha Konasana) rock side-to-side
- Calf / foot massage from (Baddha Konasana)
- Seated wide-legged pose (Upavistha Konasana)
- Side twists from (Upavistha Konasana)
- Forward fold from (Upavistha Konasana)
- Cat / cow pose (Marjariasana / Bitalasana)
- Hands and knees position, lift and extend right arm and left leg, pause, hands
and knees position, lift and extend left arm and right leg, pause, hands and
knees position (Balancing pose)
- Lying on stomach position, lift and extend right arm and left leg, pause, lying on
stomach position, lift and extend left arm and right leg, pause, lying on stomach
position, lift and extend both arms and both legs, pause, lying on stomach
position (Balancing pose)
- Hands and knees position, reach right arm under left arm, twist torso, pause,
hands and knees position, reach left arm under right arm, twist torso, pause,
hands and knees position (Balancing pose)
- Standing pose (Tadasana)
- Poses at the wall
1. Stretch back with ropes
2. Squat with ropes
3. Triangle pose (Trikonasana)
4. Pyramid pose (Parsvottanasana)
5. Twisting triangle pose (Parivrtta Trikonasana)
6. Warrior 3 (Virabhadrasana III)
7. Legs up the wall (Viparita Karani)
8. Spread legs up the wall (Viparita Karani) variation
9. Side twists from (Viparita Karani) variation
10. Reclining standing pose (Supta Tadasana)
11. Happy baby pose (Ananda Balasana)
- Lying on back position, grab knees into chest, extend right leg to floor, pause,
grab knees into chest, extend left leg to floor, pause, grab knees into chest
(Balancing pose)
- (Supta Baddha Konasana) supported on bolster, blanket for head, blocks or
rolled blankets for hips
- Bridge pose (Setu Bandha Sarvangasana) supported on cross bolsters,
blanket for shoulders
- Corpse pose (Savasana)
- Closing Meditation
Mindfulness meditation - follow body sensations
3 Oms
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