Introduction 5 Minutes
Perceptions, how we perceive things by what we see, as to how they actually are.
Breathing Practice 5 Minutes
Anuloma Vilmoa (Inhale Right 8, Exhale Left 16. Inhale Left 8, Exhale Right 16.)
Repeat for 10 counts of 10 Rounds.
Asanas
Surya Namaskara A 5 Rounds
Surya Namaskara B 5 Rounds
Warrior 1 Right Side
Warrior 2 Right Side
Vinyasa
Warrior 1 Left Side
Warrior 2 Left Side
Vinyasa
Warrior 1 Right Side
Warrior 2 Right Side
Vinyasa
Warrior 1 Left Side
Warrior 2 Left Side
Vinyasa
Warrior 2 Right Side
Utthita Parsvakonasana Right Side
Pravritta Parsvakonasana Right Side
Vinyasa
Warrior 2 Left Side
Utthita Parsvakonasana Left Side
Pravritta Parsvakonasana Left Side
Vinyasa
Plank
Side Plank Right
Side Plank Left
Vinyasa
Side Plank Right
Side Plank Star Right
Down Dog 3 Legs (Left is up)
Wild Thing
Vinyasa 3 Legs
Side Plank Left
Side Plank Star Left
Down Dog 3 Leg (Right is up)
Wild Thing
Vinyasa 3 Legs
Push ups 10 rounds
Forearms Plank
Forearms Down Dog
Dolphin
Walk feet forward a bit
Lift Right leg up, balance on Left leg and forearms
Right Leg down, Left leg up, balance on Right leg and forearms
Rest in Childs pose
Vinyasa
Mayurasana
Pigeon Right
Triang Mukha Ekapada Paschimottanasana Right foot back
Pigeon Left
Triang Mukha Ekapada Paschimottanasana Left foot back
Bridge or Half Wheel
Fish
Shoulder Stand
Halasana
Breathing Practice 5 Minutes
Nadi Shadona (Inhale Left 8, Hold 16, Exhale Right 16. Inhale Right 8, Hold 16, Exhale Left 16.)
Repeat for 10 counts of 10 Rounds
Savasana 5 Minutes
Lay on the back arms relaxed by sides, hands open loosely. Feet turned out slightly, no body tension.
Eyes closed and quite breathing Yoga Nidra
Closing 2 Minutes
Everyone rise to sitting cross-legged, palms resting on the knees. As a class chant three Om before opening the eyes.
As the individuals become more aware discuss the work in the asanas and provide an opportunity for questions and comments about the movements.
