| 01 | Introduction 01:59 |
| 02 | Warm up 10:02 |
| 03 | Basic seated pose (DANDASANA) 01:28 |
| 04 | Indian cobbler (BADDHA KONASANA) 02:53 |
| 05 | Dog up (URDHVA MUKHA SVANASANA) 02:18 |
| 06 | Dog down (ADHO MUKHA SVANASANA) 02:34 |
| 07 | Child 02:05 |
| 08 | Mountain (TADASANA) 01:51 |
| 09 | Tree (VRKASANA) 04:28 |
| 10 | Triangle (UTTHITA TRIKONASANA) 05:22 |
| 11 | Standing forward bend (UTTANASANA) 03:13 |
| 12 | Bridge (SETU BANDHA SARVANGASANA) 03:47 |
| 13 | Spinal twist (JATARA PARIVARTANASANA) 01:48 |
| 14 | Seated forward bend (PASHCHIMOTTANASANA) 02:54 |
| 15 | Abdominal breathing 03:50 |
| 16 | Energising breaths 03:56 |
| 17 | Deep relaxation / Corpse pose (SAVASANA) 14:54 |
|
| | Total running time 69:24 |
