Thursday, August 1, 2013

Thursday, August 1st class


- Opening Meditation

       Mindfulness meditation - counting breaths



- Arm extensions from (Sukasana)


- Side twists from (Sukasana)


- Seated pose (Dandasana)


- Side twists (Marichyasana)


- Lying on stomach, arms and legs extended, raise left arm and right leg,
   pause, raise right arm and left leg, pause (Balancing pose)


- Cat / cow pose (Marjariasana)


- Down dog (Adho Mukha Svanasana)


- Plank pose (Uttihita Chaturanga Dandasana)


- Down dog / plank pose (Vinyasa)


- Dolphin pose (Makarasana)


- Dolphin plank pose (Makara Adho Mukha Svansana)


- Dolphin / dolphin plank (Vinyasa)


- Down dog (Adho Mukha Svanasana) variation, lift left leg towards ceiling,
   pause, then lift right leg towards ceiling


- Forward fold (Utanasana)


- Poses at the wall

       1.  Stand up and balance on toes
       2.  Arm and shoulder stretches
       3.  Warrior 3 (Virabhadrasana III)
       4.  Legs up the wall (Viparita Karani) with bolster
       5.  Spread legs up the wall (Viparita Karani) variation


- (Supta Padangusthasana) variation


- Happy baby pose (Ananda Balasana)


- Bridge pose (Setu Bandha Sarvangasana)


- (Supta Baddha Konasana) with feet supported on bolster


- Corpse pose (Savasana)



- Closing Meditation

       3 Ohms

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