Stage of class Action/ Pose Notes Time in minutes

Opening Self-introduction, 2
asking if there are first
timers, explaining class
theme, asking about
injuries

Setting intention Sitting down, relaxing, 2

coming to normal
breath, and entering
seated meditation

Body scan Bringing awareness 1

from toes to the
crown of the head

Pranayama Full yogic breath, 2 minutes of yogic 5

Ujjayi breathing breath, 30x3 rounds of
ujjayi breathing

Warm-up Matsyendrasana 10
Paschimottanasana
Puppy pose
Sphinx pose

Sun salutations A 4xA 5

Asanas Anjaneyasana Vinyasa flow 5

Asanas Three legged dog 1

Asanas Wild thing pose 1

Asanas Fallen Triangle pose 1

Asanas Child pose 2

Asanas Camel pose 1

Bridge raise one leg

Asanas Fish Can raise hands and 1

legs

Asanas Headstand Option to rabbit pose 1

Pranayama Nadi shodana 3

Cool down Corpse Speak through 2 5

koshas and relax

Class closing Seated meditation Gratitude 2

Om chanting 1

Sharing experience x
Notes