Thursday, July 24th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Side twists (Marchyasana)

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

   exhale, sweep arms down into child's pose, pause (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog  / Plank pose (Vinyasa)

- Poses with chair at the wall

       1.  Down dog (Adho Mukha Svanasana)

       2.  Triangle pose (Trikonasana)

       3.  Seated forward fold (Utanasana) variation

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

       4.  Pyramid pose (Parsvottonasana)

       5.  Twisting triangle (Parivrtta Trikonasana)

       6.  Seated side twists

       7.  Wide-legged forward fold (Prasarita Padottanasana) variation

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

       3.  Frog pose (Mandukasana)

       4.  Bridge pose (Setu Bandha Sarvangasana) with blocks or bolster

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing meditation

       3 Oms