5 minutes of warm up poses focussing on movements of the spine

10-15 minutes of ‘energetic’ poses designed to strengthen, maybe raise a sweat but not lose control of the breath, and stretch dynamically

10-15 minutes of standing and balancing poses, again with a strengthening focus but increasing the stretching and lengthening of muscles

10 minutes of seated or reclined poses working on stretching and flexibility

5-10 minutes of relaxation, also known as savasana.

We demonstrate poses but also walk around and offer verbal corrections/advice. We don’t usually do hands-on corrections but if needed will always ask people first. We tend to verbally cue the majority of the class as this helps people follow the movements without second guessing themselves and really get into the flow of movements. 

This is where the mental benefits kick in.