Thursday, July 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Side extensions from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Side twists from (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Low lunge pose (Anjaneyasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Warrior 3 (Virabhadrasana III)

       3.  Pyramid pose (Parsovottanasana)

       4.  Standing forward fold (Utanasana)

       5.  Standing backbend (Anuvittanasana)

       6.  Legs up the wall (Viparita Karani)

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

       8.  Frog pose (Bhekhasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on single or cross bolsters

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms