Thursday, July 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck stretch from (Sukasana)

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- One-legged forward fold (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Seated wide-legged forward fold (Upavistha Konasana)

- Revolved seated angle pose (Parivrtta Upavistha Konasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Forward fold (Utanasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Under arm stretch with ropes

       3.  Standing backbend (Anuvittasana) with ropes

       4.  Tree pose (Vrksasana) with ropes

       5.  Wide-legged forward fold (Prasarita Padottanasana)

       6.  Chair pose (Utkatasana)

       7.  Legs up the wall (Viparita Karani)

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

- (Supta Baddha Konasana) supported on blocks

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms