Andning – inledning
1. Pranayama / Standing deep breathing
Stående
2. Ardha Chandrasana with Pada Hastasana / Half moon pose with hands to feet pose
3. Utkatasana / Awkward pose
4. Garurasana / Eagle pose
5. Dandayamana Janushirasana / Standing head to knee pose
6. Dandayamana Dhanurasana / Standing bow pulling pose
7. Tulandandasana / Balancing stick pose
8. Dandayamana Bibhaktapada Paschimottanasana / Standing separate leg stretching pose
9. Trikanasana / Triangle pose
10. Dandayamana Bibhaktapada Janushirasana / Standing separate leg head to knee pose
11. Tadasana / Tree pose
12. Padangustasana / Toe stand
13. Savasana / Corpse pose
Liggande
14. Pavanamuktasana / Wind removing pose
15. Sit-up / Sit-up
16. Bhujangasana / Cobra pose
17. Salabhasana / Locust pose
18. Poorna Salabhasana / Full locust pose
19. Dhanurasana / Floor bow pose
20. Supta Vajrasana / Fixed firm pose
21. Ardha Kurmasana / Half tortoise pose
22. Ustrasana / Camel pose
23. Sasangasana / Rabbit pose
24. Janushirasana with Paschimottanasana / Head to knee pose with intense stretching posture
25. Ardha Matsyendrasana / Spine twisting pose
Andning – avslutning
26. Kapalbhati in Vajrasana / Blowing in firm pose