1. 20 minutes of meditation
2. Opening chant
OM
Vande Gurunam Caranaravinde
Sandarsita Svatma Sukhava Bodhe
Nihsreyase Jangalika Yamane
Samsara Halahala Mohasantyai
Abahu Purusakaram
Sankhacakrasi Dharinam
Sahara Sirasam Svetam
Pranamami Pantanjalim
OM
Vande Gurunam Caranaravinde
Sandarsita Svatma Sukhava Bodhe
Nihsreyase Jangalika Yamane
Samsara Halahala Mohasantyai
Abahu Purusakaram
Sankhacakrasi Dharinam
Sahara Sirasam Svetam
Pranamami Pantanjalim
OM
Each asana is held for five minutes.
3. Salamba balasana - supported child's pose, with blanket between legs
4. Supta virasana - reclined hero sitting on meditation cushion and over bolster and blankets, gradually removing props
5. Supta baddhakonasana reclining over Tejomaya's back support, tucking blankets undrer legs
6. Urdhva Dhanurasana - wheel pose using a ball
7. Salamba sarvangasana - shoulderstand using two blankets
Also do half plow on each side and full plow, holding each for 5-10 breaths.
End by sliding shoulders off blankets and rest for a few minutes.
8. Sirsasana - headstand on one folded blanket
9. Viparita karani
10. Closing invocation
May we be happy
May we be well
May we be healthy and strong
May we be safe and sound
May we be peaceful
May we be at ease
May there be love in our hearts
May there be abundance in our lives
May there be peace in our world
Namaste
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