- Opening Meditation
Mindfulness meditation - counting breaths
- Shoulder shrugs from (Sukasana)
- Neck extensions from (Sukasana)
- Side twists from (Sukasana)
- Seated wide-legged pose (Upavistha Konasana) with arms reached
overhead (Urdhva Hastasana)
- One-legged side twist (Janu Sirsasana) variation
- (Baddha Konasana) rock side-to-side
- Cat / cow pose from (Baddha Konasana) variation
- Cat / cow pose (Marjariasana / Bitalasana)
- 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 (Twisting pose)
- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,
exhale, sweep arms down into child’s pose (Vinyasa)
- 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 position, exhale, grab knees into chest (Abs)
- Lying on back position, arms by side, inhale, sweep arms overhead, pause,
exhale, lower arms to side (Vinyasa)
- Bridge pose (Setu Bandha Sarvangasana) series, with block
- Poses at the wall
1. Reach arms overhead, stand up on toes
2. One step back, stretch shoulders
3. Warrior 3 (Virabhadrasana III) variation
4. Pyramid pose (Parsvottanasana)
5. Standing backbend (Anuvittanasana)
6. Twisting Triangle (Parivrtta Trikonasana) variation,
revolve upper torso only
7. Legs up the wall (Viparita Karani)
8. Spread legs up the wall (Viparita Karani) variation
9. Side twists from (Viparita Karani) variation
10. Frog pose (Bhekasana)
- (Setu Bandha Sarvangasana) supported on cross bolsters -or- supported on
one bolster, blanket for shoulders
- Corpse pose (Savasana)
- Closing Meditation
Mindfulness meditation - follow body sensations
3 Oms
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