Thursday, July 11th class

- Opening Meditation

       Mindfulness meditation - body sensations

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side to side

- Arm extensions from (Virasana)

- Cat / cow pose (Marjariasana)

- Hands and knees position, lift and extend right arm and left leg, hands and

   knees position, lift and extend left arm and right leg (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Forward fold (Utanasana)

- Chair pose (Utkatasana)

- Side twists from chair pose (Utkatasana) variation

- Warrior 1 (Virabhadrasana I)

- Poses at the wall

       1.  Warrior 1 (Virabhadrasana I)

       2.  Stretch back with ropes

       3.  Pyramid pose (Parsvottonasana)

       4.  Frog pose (Bhekasana)

       5.  Legs up the wall (Viparita Karani)

       6.  Warrior 3 (Virabhadrasana III)

       7.  Warrior 3 (Virabhadrasana III) variation, lift leg to the side

- (Supta Baddha Konasana) supported on two blocks

- Lying on side position, bolster under side, lift arms overhead, stretch top arm

   with opposite hand

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Ohms