Tuesday, June 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Lying on back position, rolled blanket under shoulders, blanket for head

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

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

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

   position (Balancing pose)

- Stand up on knees, inhale, sweep arms overhead, pause, exhale, sweep arms

   down into child's pose (Vinyasa)


- Down dog (Adho Mukha Svanasana)


- Plank pose (Utthita Chaturanga Dandasana)


- Down dog / Plank pose (Vinyasa)


- Up dog (Urdhva Mukha Svanasana)


- Down dog / Up dog (Vinyasa)

- Standing pose (Tadasana)

- Forward fold (Utanasana)

- Chair pose (Utkatasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Tree pose (Vrksasana) with and without ropes

       2.  Stretch back with ropes

       3.  Squat with ropes

       4.  Reach arms overhead, stand up on toes

       5.  One step back from wall, stretch shoulders

       6.  Warrior 3 (Virabhadrasana III)

       7.  Warrior 3 (Virabhadrasana III) variation, extend leg to the side

       8.  Legs up the wall (Viparita Karani)

       9.  Frog pose (Bhekasana)

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

- Bridge pose (Setu Bandha Sarvangasana) supported on cross bolsters

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms