Thursday, July 16th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Hip opener series

- Seated wide-legged forward fold (Upavistha Konasna)

- Side extensions from (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Stand up on knees, hands in namaste, 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)

- Side plank pose (Vasisthasana)

- Poses at the wall

       1.  Arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Down dog (Adho Mukha Svanasana) with ropes

       6.  Forward fold (Utanasana) with ropes

       7.  Legs up the wall (Viparita Karani)

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

- (Supta Padangusthasana) series, with bolster and strap

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms