Thursday, July 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

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

   knees position (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Forward fold (Utanasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Triangle pose (Trikonasana) variation

       3.  Stretch back with ropes

       4.  Pyramid pose (Parsvottanasana) variation

       5.  Warrior 3 (Virabhadrasana III) variation

       6.  Standing backbend (Anuvittanasana)

       7.  Legs up the wall (Viparita Karani)

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

       9.  Frog pose (Mandukasana)

- Lying on back position, knees into chest, extend right leg, left leg to vertical,

   knees into chest, extend left leg, right leg to vertical, knees into chest

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms