Thursday, July 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- One-legged forward fold (Janu Sirsasana)

- Seated side twists from (Janu Sirasasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side twists from (Upavistha Konasana)

- Forward fold from (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Low lunge pose (Anjaneyasana)

- Bound side-angle pose (Baddha Parsvokanasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Reach arms overhead, stand up on toes

       4.  Warrior 3 (Virabhadrasana III)

       5.  Stretch back with ropes

       6.  Squat with ropes

       7.  Legs up the wall (Viparita Karani)

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

- (Supta Baddha Konasana) on blocks with rolled blankets for hips, or

   supported on bolster, blanket for head, rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms