During the last week of the session I usually plan a quiet practice or an encasement sequence (which is usually quieting). This is the encasement sequence we did this week in the intermediate class. Most of these poses were held five minutes, except the sarvangasana sequence. Those were held three minutes each.
Swastikasana (simple cross legs) on a bolster at the wall
Savasana
Baddha Konasana forward bend
Dwi Pada Viparita Dandasana
Ardha Halasana
Salamba Sarvangasana
Ardha Halasana
Dwi Pada Viparita Dandasana
Baddha Konasana forward bend
Savasana
Swastikasana (simple cross legs) on a bolster at the wall
In my other intermediate class (not at the end of the session) we did seated forward bends. The entire sequence was done sitting on a foam block and using a strap on the feet/foot. Here it is:
Swastikasana
Down dog
Sitting on a foam block in Dandasana, use a strap on the feet holding with two hands to help lift the chest and firm the legs. Put a strap on one foot and lift the leg (sort of like a boat pose, but with one leg using the strap to lift).
Paschimottanasana
Janusirsasana
Marichyasana 1
Trianga mukhiekapada paschimottanasana
Krounchasana
Supta padangustasana
Supta baddha konasana
Legs up the wall
Savasana
Pam Lindberg Yoga 