Initial Relaxation
This is an opportunity to allow the body to be fully present in the class and let go of any external worries and distractions.
Starting Prayers
The prayers can be spiritual in nature, or simply a moment to promise yourself to give your best.
Breathing Exercises
Kapalabhati (3 rounds): Consist of forced abdominal exhalations. Initially, students should do one exhalation per second. The inhalation should occur naturally. To aid students, they can place their hands on the abdomen. Make sure the shoulders remain relaxed, and the chest open.
Anuloma Viloma (5-10 rounds): This breathing exercise consists of alternating the flow of air through both nostrils
Warm-up exercises
Sun Salutation (Surya Namaskar, 6x)
Eye/Neck Exercises
Single Leg Raises (3x each leg) and Double Leg Raises (6-12x)
Asanas
Headstand (Sirshasana)
Shoulderstand (Sarvangasana)
Plough (Halasana)
Fish (Matsyasana)
Forward Bend (Paschimothanasana) and Inclined plane
Cobra (Bhujangasana)
Locust (Shalabhasana)
Bow (Dhanurasana)
Half Spinal twist (Ardha Matsyendrasana)
Balancing Pose: Crow or Peacock (Kakasana or Mayurasana)
Standing forward bend (Pada Hasthasana)
Triangle (Trikonasana)
Final Relaxation (10 minutes)
Physical contractions, and mental self-suggestion and spiritual relaxation.
Final Prayers
Conclude the class by giving thanks for all the benefits you have received from the asana class.