Thursday, March 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side stretches

- Plank

- Dolphin Plank

- Up dog (Urdhva Mukha Svanasana)

- Down dog (Adho Muka Svanasana)

- Up dog, down dog (Vinyasa)

- Poses at wall with chair

       1.  Down dog (Adho Muka Svanasana)

       2.  Pyramid pose (Parsvottonasana)

       3.  Forward fold (Utanasana)

       4.  Warrior 2 (Virabhadrasana II)

       5.  Extended Warrior 2 (Virabhadrasana II)

       6.  Warrior 1 (Virabhadrasana I)

- Poses freestanding with chair

       1.  Half Moon pose (Ardha Chandrasana)

       2.  Side twists

- Forward fold (Utanasana) with ropes, blanket and bolster

- Legs up the wall (Viparita Karani)


- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms