BEGIN YOUR CLASS WITH A 5 CHANTS OF "OM"

CALM AND CENTER YOURSELF WITH PRANAYAMA

1) Durga or Oceans Breath for 2-3 minutes.

2) Retain Breath on Inhale and Exhale with 1 complete breath in between doing it again. Repeat 3 times.

3) Breath of Fire for approximately 40 breaths.

5) Retain Breath on Inhale and Exhale, take 1 complete Breath.

6) Breath of Fire through left nostril, holding right nostril closed for approximately 40 breaths.

7) Breath of Fire through right nostril, holding left nostril closed for approximately 40 breaths.

8) Breath of Fire for approximately 40 breaths.

9) Retain Breath on Inhale and Exhale, take 1 complete Breath

10) Breath of Fire for approximately 40 breaths.

11) Durga or Oceans Breath for 1-2 minutes.

ASANA AND VINYASA PRACTICE - SHORT FORM

1) Child Pose. Remain in child pose and stretch out right arm and side for 2 to 3 breaths. Stretch out left arm and side for 2 to 3 breaths. Remain in Child Pose and press fingertips down while lifting palms from earth for 2 to 3 breaths.

2) Inhale to Table Top.

3) Cat Pose Synchronize the breath performing Up-Cat and Down-Cat, inhaling with Up-Cat and exhaling with Down-Cat for 5 to 6 breaths.

4) From Table Top, sweep the right arm up and align both shoulders looking up towards hand. Bring right arm down and thread between left arm and left leg, rolling on to your right shoulder. Keep hips level and hold for 3-5 breaths. REPEAT WITH LEFT ARM.

5) From Table Top, squeeze right shoulder towards right hip and hold for 3-5 breaths. REPEAT ON LEFT SIDE.