Thursday, March 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Seated pose (Dandasana)

- Side twists (Marchyasana)

- Cat / cow pose from (Baddha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Down dog / Child's pose (Vinyasa)

- Lying on back position, legs to vertical position, lower one leg, raise leg to

   vertical, lower other leg, raise leg to vertical (Abs)

- Sun salutation (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Bridge pose (Setu Bandha Sarvangasana) with block

- Happy baby pose (Ananda Balasana)

- Standing pose (Tadasana)

- Side twists from (Tadasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  One step back from wall, Dolphin pose hands, stretch torso

       3.  Pyramid pose (Parsvottasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Hands pressing into wall, torso in right angle, lift one leg to the side,

            then lift other leg to the side

       6.  Legs up the wall (Viparita Karani)

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

- Bride pose (Setu Bandha Sarvangasana) supported on bolster

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms