Thursday, March 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Seated pose (Baddha Konasana)

- Calf / foot massage from (Baddha Konasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

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

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

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Lying on back position, grab knees into chest, lift legs to vertical, spread legs,

   legs to vertical, grab knees into chest (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana)

- 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.  One step back, stretch shoulders

       5.  Warrior 3 (Virabhadrasana III)

       6.  Pyramid pose (Parsvottanasana) with blocks

       7.  Legs up the wall (Viparita Karani)

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

       9.  Side twists from (Viparita Karani)

- Reclining side twists (Salamba Bharadvajasana)

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms