5 min Warm-up 45 – 50 min Adho Mukha Virasana (Downward Facing Hero) Supta Baddha Konasana (Reclined Bound Angle Pose) Supta Padangusthasana (Reclined Leg Stretch 1) Parsva Supta Padangusthasana (Sideways Reclined Leg Stretch 2)* Adho Mukha Swanasana (Downward Facing Dog) Uttihitatrikonasana (Extended Triangle Pose)* Setu Bandha Sarvangasana (Bridge Shoulder Stand) Janu Sirsasana (Head to Knee Pose)* Halasana (Plow Pose) Viparita Karani (Inverted Lake Pose)§ 5-10 min Restoration and quiet meditation – Corpse Pose To increase the demand of the practice, after the 3rd class, 3 of the “pre-requisite” asanas* were dropped and a more advanced asana§ was added.

Table 1: Yoga curriculum.