- Opening Meditation
Mindfulness meditation - counting breaths
- Shoulder shrugs from (Sukasana)
- Neck extensions from (Sukasana)
- Side extensions from (Sukasana)
- Side twists from (Sukasana)
- Forward fold from (Sukasana)
- 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)
- Dolphin plank pose (Makara Adho Mukha Svanasana)
- Child’s pose (Balasana)
- Poses at the wall
1. Reach arms overhead, stand up on toes
2. Stretch back with ropes
3. Squat with ropes
4. Pyramid pose (Parsvottanasana)
- Poses with chair
1. Down dog (Adho Mukha Svanasana)
2. Pyramid pose (Parsvottanasana)
3. Half moon pose (Ardha Chandrasana)
4. Forward fold (Utanasana)
5. Down dog (Adho Mukha Svanasana)
6. Seated forward fold (Utanasana) variation
- Legs up the wall (Viparita Karani)
- Spread legs up the wall (Viparita Karani) variation
- (Supta Baddha Konasana) supported on bolster, blanket for head,
blocks or rolled blankets for hips -or-
- Bridge pose (Setu Bandha Sarvangasana) supported on bolster,
blanket for shoulders
- Corpse pose (Savasana)
- Closing Meditation
Mindfulness meditation - follow body sensations
3 Oms
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