Thursday, March 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Neck extensions from (Sukasana)

- Side twists (Marichyasana)

- Down dog / Up dog (Vinyasa)

- Lying flat on stomach, lift and extend left arm and right leg, pause, then lift

   and extend right arm and left leg

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,

   exhale, sweep arms down into childs pose, pause (Vinyasa)

- Poses at the wall

       1.  Lying flat on back, feet pressing into wall, hug left leg into chest, pause,

             then hug right leg into chest

       2.  (Supta Baddha Konasana) with toes pressing into wall, fists support hips

       3.  Legs up the wall (Viparita Karani)

       4.  Stretch hands up wall, step one foot back (Parsvottanasana)

       5.  Dolphin hands up the wall, head to wall, wide back

       7.  Stand up and balance on one leg, grab and lift opposite knee
       8.  Dancer's pose (Natarajasana)

       9.  Twisting triangle (Parivrtta Trikonasana) prep, revolve upper torso only
     10.  Wide-legged forward fold (Prasarita Padottanasana)

     11.  Spread legs up the wall (Viparita Karani) variation

- (Supta Baddha Konasana) supported on bolster, blanket for head,

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms