Thursday, April 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- One-legged forward fold (Janu Sirsasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Camel pose (Ustrasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Plank pose / Up dog (Vinyasa)

- Child's pose (Balasana)

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

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

   knees position (Balancing pose)

- Lying on stomach position, lift and extend right arm and left leg, pause, lying on

   stomach position, lift and extend left arm and right leg, pause, lying on stomach

   position, lift and extend both arms and both legs, pause, lying on stomach

   position (Balancing pose)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Tree Pose (Vrksasana)

       2.  Standing backbend (Anuvittasana)

       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

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms