Thursday, March 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Side twists (Marichyasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Stretch back with ropes

       3.  Warrior 3 (Virabhadrasana III)

       4.  Forward fold (Utanasana)

       5.  Triangle pose (Trikonasana)

       6.  Wide-legged forward fold (Prasarita Padottanasana)

       7.  Twisting triangle (Parivrtta Trikonasana) prep, revolve upper torso only

       8.  Legs up the wall (Viparita Karani)

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

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms