Session outline

🙏 Prayer & Opening

• Begin with a short prayer or Om chanting

• Establish a calm, centered mental space

• Option to use:

  • Gayatri Mantra

  • Shanti Mantra

  • Om 3x Chant

🔥: Warm-Up Sequence

1. Trikon Tadasan

2. Waist Rotation

3. Knee Rotation

   • Knees together & apart

   • Simultaneous rotation

4. Ankle Rotation

   • Stretch foot up/down

   • Clockwise & anti-clockwise

🧘Inchworm (Inchwalk) Series – 8 Rounds

Flow:

• Stand → Forward Fold → Inchwalk to Plank
  
  

Variations:

• Hold Plank → Return

• Plank Leg Taps (8 reps)

• Hanuman Danda

• Shoulder Touches (8 reps)

• Knee-to-Elbow (Mountain Climbers)

☀️ Surya Namaskar – Standard Flow

1. Prayer Pose

2. Inhale – Back Bend

3. Exhale – Forward Fold

4. Inhale – Right/Left leg back

5. Exhale – Plank

6. No breath – Ashtanga Namaskar

7. Inhale – Cobra

8. Exhale – Mountain

9. Inhale – Right/Left leg forward

10. Exhale – Forward Fold

11. Prayer Pose

🔄 Surya Namaskar – Variations

• Interlocked backward bend

• Cross-leg forward fold

• Lunge with knee on mat 

• Plank → Lower forearms

• Mountain with hip/toe movements

• Twisting with breath coordination

🪑 Vajrasana Cool Down Series

• Vajrasana Sit & Stretch

• Cross-leg forward bend

• Side Body Twists

• Namaskara Lean Back

• Toe inward/outward stretch

• Marjariasana (Cat Pose) Relaxation

💪: Extra Warm-Up & Hip Mobility

1. Folded leg toe rotations

2. Knee press to floor

3. Shishuasana (Child Pose) prep

4. Forearm under calf (Hamakarasana prep)

🧍 Side-Lying Leg Series

Position: Lie on your side, head supported
Movements:

1. Leg lift up/down

2. Knee to chest

3. Thigh press

4. Toe hold & stretch toward ear

🧘‍♀️ Final Asanas

• Tadasana – Mountain Pose

• Paschimottanasana – Seated Forward Fold

• Vakrasana – Seated Twist

• Baddhakonasana – Butterfly

• Shavasana – Final Relaxation

 🧘‍♀️ Meditation & Closing

• Sit Comfortably – Cross-legged or Vajrasana

• Breath Awareness – Gentle in-out flow

• Guided Meditation – 2–3 minutes

• Closing Mantra / Namaskara

• End with Gratitude