Sample Exercise Session

Beginners (modified) to Intermediate and Advanced

Equipment: yoga mat, two foam blocks and a belt

One set of 10-15 reps (depending on constitution) on each, except on squats = 3x10-15

Warm up 10 mins
Supine leg raises (with belt). Knees to chest.  Cat and cow poses. 
Standing: Neck stretches, head rolls, shoulders rolls, wrist rolls, spinal twists, hip rolls, knee and ankle rolls and spinal waves. Standing hip openers, rear lunges and knee raises, curtsy pose (calf raises) and side lunges. Tree Pose. 

Main Phase 30 mins
Squats 3x10-15 into Squat Posture (with Block)
Chair pose onto balls of feet and into forward bend
lunges into warrior 1 & 2 into side-stretch & triangle - reverse postures + half Moon 
into wide-legged forward bend 
Sumo squats into side lunges into Sarpasana - deep side-lunges 
Into calf raises (modified) into wide-legged forward bend
Romanian dead lifts into warrior 3 - dancer pose
Push ups and plank – core exercises – Leg /opposite arm extension -hip extension
half Sun salutations (modified) - peacock
Dips (table tops) into Vaisistasana into forward bends – janu sirsasana
Seated twist – marichayasana 
Leg raises into boat pose into cobblers pose
Bicycles - side crunches
Supine twists – iron crosses with legs straight (knees bent) into side plank
Back extensions into up dog (cobra) and supermans 
Back bends – (hip extensions) - pigeon (box pigeon)
Bow pose prep. into Camel – Bow – raising hips into little bridge - wheel 

Cool Down 10 mins
Knees to chest – legs and arms raised (two blocks)- shoulderstand​
Corpse pose or viparita karani (legs on the wall) with two blocks or bolster for hips