Days 1 + 2
Lesson 1 - To prepare the body for sitting more comfortable in a meditation pose.

Days 3 + 4
Lesson 2 - Working on the upper part of the body.

Days 5 + 6
Lesson 3 - Working toward Surya Namaskara - salutation to the sun / Chandra Namaskara - salutation to the moon.

Illustrations of Surya Namaskara and Chandra Namaskara

Day 7
Lesson 4 - To relief discomfort and for strengthening the back.

Day 8
Lesson 5 - Physical vitalisation with Yoga Nidra at the end.

Yoga Nidra
Yoga Nidra leads to a very pleasant and open mind state but one of the main purpose is to enhance a free flow between the conscious and the subconscious. If we want to experience natural stillness of mind (samādhi) we have to understand and find peace with subconscious conflicts and tensions which manifests as memories. When we learn from such conflicts we can develop a natural sense of restrain (silā) and can use this knowledge (paññā) to protect us from future conflicts.