Thursday, April 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Hip opener series

- Seated pose (Dandasana)

- Side twists (Marchyasana)

- (Supta Baddha Konasana) variation, with bolster for back, one rolled blanket

   for shoulders, one block for head, one rolled blanket for knees

- Poses at the wall

       1.  Arms overhead, back to wall

       2.  Arms overhead, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Legs up the wall (Viparita Karani)

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

       7.  Frog pose (Bhekasana)

       8.  (Supta Padangusthasana) with feet pressing into wall

       9.  Reclining side twists

     10.  Happy baby pose (Ananda Balasana)

     11.  Open legs into a straddle from (Ananda Balasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on cross blanket/bolster,

   bolster for legs

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - counting breaths or follow body sensations

       3 Oms