Thursday, March 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths for follow body sensations

- Side extensions from (Sukasana)

- Hip opener series

- Seated side twists (Marchyasana)

- (Baddha Konasana) rock side-to-side

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child's pose (Balasana)

- Lying on back position, knees into chest, inhale, sweep arms overhead and

   lift legs to vertical position, pause, exhale, open legs into a straddle, pause,

   inhale, legs to vertical, pause, exhale, knees into chest (Vinyasa)

- Lying on back position, legs to vertical, open legs into a straddle, lift back and

   shoulders and reach arms through legs, pause, lying on back position (Abs)


- Standing pose (Tadasana)


- Sun salutations (Surya Namaskar) variation


- Chair pose (Utkatasana)

- Poses at the wall

       1.  Reach arms overhead, stretch back with ropes

       2.  One step back from wall, dolphin arms, stretch torso

       3.  Pyramid pose (Parsvottanasana)

       4.  Tree pose (Vrksasana)

       5.  Legs up the wall (Viparita Karani)

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

       7.  Side twists

- Reclining side twists (Salamba Bharadvajasana) with bolster, blanket for head

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms