Table 1.
Yoga Class Structure and Components.
| Asana/Activity | Minutes |
|---|---|
| Seated | |
| Verbal check in, address inquiries | 5 minutes |
| Supine | |
| Baseline body and breath scan, Diaphragmatic breath, set intention | 2 minutes, 4 minutes |
| Somatic movements | |
| (1) Arch/flatten back (2) Arch/curl (3) Twists (4) Hip series |
15 minutes |
| Knees to chest, knee circles | 1 minute |
| Seated Sukasana (cross-legged) cleansing breaths | 1 minute |
| Finger fan (activation of intrinsic muscles) | 1 minute |
| Chin mudra with kaki (beak exhale breath) | 2 minutes |
| Sun breaths with neck stretches | 2 minutes |
| Dandasana (staff pose)—joint freeing series ankles/feet, forward folds | 4 minutes |
| Switch sukasana (cross-legged)—joint freeing wrist/elbow/shoulder | 4 minutes |
| Side bends | 2 minutes |
| Marjariasana (table top) | |
| Cat/cow to center, left, right | 2 minutes |
| Chakravakasana (sunbird) to garbhasasana (childs pose) | 2 minutes |
| Tadasana (standing mountain pose) | |
| Toe fan (activation of the intrinsic muscles) | 1 minute |
| Dancing warrior series (virabhadrasana) | 4 minutes |
| Tree pose (vriksasana) | 4 minutes |
| Shake tree qi gong | 1 minute |
| Cleansing breaths | 1 minute |
| Supine (or seated variation) | |
| Twists | 2 minutes |
| Bridge | 1 minute |
| iRest® Yoga Nidra inspired guided meditation | 20 minutes |
| Savasana | 5 minutes |
| Postpractice body and breath scan noting changes | 2 minutes |
| Seated | |
| Mandala (circle) mudra with affirmation “I am complete and whole exactly as I am” | 1 minute |
| Sun breath, Anjali mudra, aum, namaste | 1 minute |