Tuesday, July 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Arm extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)


- Down dog (Adho Mukha Svanasana)


- Sun salutations (Surya Namaskar) variation

- Stand up on knees, hands in namaste, inhale, sweep arms overhead,

   pause, exhale, sweep arms down into child's pose, pause (Vinyasa)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back from wall, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Bridge pose (Setu Bandha Sarvangasana)

       5.  Bridge pose (Setu Bandha Sarvangasana) with blocks on

             sacrum and feet

       6.  Reclining mountain pose (Supta Tadasana)

       7.  Leg extensions from (Supta Tadasana)

       8.  Happy baby pose (Ananda Balasana)

       9.  Reclining cross legged pose (Supta Sukhasana)

- (Supta Baddha Konasana) with bolster, blanket for head, blocks or

   strap for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms