Thursday, February 10th class

- 3 ohms

 

- Opening meditation:  body sensations

 

- Seated stretches in swastikasana and tadasana

 

- Side twists

 

- Side twist with leg extended

 

- Downward facing dog (Adho mukha svanasana)

 

- Right angle at wall

 

- Variation on downward facing dog (Adho mukha svanasana) with palms turned outward

 

- Standing poses with ropes:

 

  1. Triangle (Trikonasana)

  2. Twisting triangle (Parivrtta Trikonasana)

 

- Back bends:

 

  1. Upward facing dog (Urdhva mukha svanasana) with ropes; forward fold (Uttanasana) with ropes

 

   2. Stretches at wall, reaching back to touch wall with thumbs, stepping forward in increments

 

- Tree pose (Vrksasana) with ropes and at wall

 

- (Padangusthasana) with strap

 

- Restorative poses:

 

  1. Reclined on crossed double bolsters with feet on blocks at wall

  2. Legs up the wall (Viparita karani)

  3. Reclined with legs crossed on bolster

  4. Corpse pose (Savasana)

 

- 3 ohms

 

- Closing meditation