1. Grounding (3-5 minutes): Corpse Pose (Savasana)
- Imagine yourself as an old soul, weary and worn. Let go of any tension in your body and mind.
2. General Warm-up/ Seated Sequence (10-15 minutes): Virasana (Hero's Pose)
- As you age, you begin to slow down and reflect. Virasana represents this grounded, introspective state. Begin to warm up your legs and hips.
- From Hero's Pose, move into seated twists, forward folds, and backbends to continue warming up.
3. Target Warm-up for Peak Postures (5 minutes)
Cueing: Focus on warming up the muscles in hips and shoulders, such as downward-facing dog, chaturanga, and upward-facing dog.
Poses: Pigeon Pose (Eka Pada Rajakapotasana), Downward-Facing Dog (Adho Mukha Svanasana), and Child's Pose (Balasana).
4. 3 Rounds: Sun Salutation C, B, and then A (10-15 minutes)
- Each round represents a stage of life, starting with childhood (Sun Salutation A) and progressing to adulthood (Sun Salutation B) and old age (Sun Salutation C).
5. Standing Sequence (25 minutes)
- Focus on balance and stability, as you would expect from an older person transitioning to reflect the strength and vitality of youth
- balance poses and inversions to symbolize the newfound agility and flexibility.: Warrior II (Virabhadrasana II), Triangle Pose (Trikonasana), Warrior III (Virabhadrasana III), Half Moon Pose (Ardha Chandrasana), and Tree Pose (Vrksasana).
6. Peak/Inversion (5 minutes)
- Represents the pinnacle of your life, a moment of clarity and strength or symbolizes a youthful challenge or accomplishment.
- Options include Headstand (Salamba Sirsasana), Shoulderstand (Salamba Sarvangasana), or King Pigeon Pose (Eka Pada Rajakapotasana).
7. Seated Sequence/ Stretch (25 minutes)
- As you age backward, you become more flexible and supple. fun, childish, acrobatics.
- Cobbler's Pose (Baddha Konasana), Seated Forward Fold (Paschimottanasana), and Supta Matsyendrasana (Reclining Spinal Twist).
8. Visualization meditation in Lotus Pose. (10 minutes)
- Reflect on your journey and find peace. You’re at the top of a mountain.
9. Closing (10 minutes): Use a blanket or bolster for comfort.
- Happy baby, Child's Pose or Baby Pose
- Return to a state of innocence and vulnerability, as a newborn baby.