Tuesday, March 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Side twists from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- 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)

- Cat / cow pose (Marjariasana / Bitalasana)

- 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, hands and knees

   position (Balancing pose)

- Cobra pose (Bhujangasana)

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

   left leg, pause, lift and extend right arm, pause, lift and extend left arm,

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

   position (Balancing pose)

- Lying on back position, knees into chest, lift right leg to vertical, pause, lift left

   leg to vertical, pause, half happy baby pose, full baby pose (Balancing pose)

- (Supta Padangusthasana) series

- Bridge pose (Setu Bandha Sarvangasana)

- Poses at the wall

       1.  Pyramid pose (Parsvottanasana)

       2.  Warrior 3 (Virabhadrasana III)

       3.  Legs up the wall (Viparita Karani)

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

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- (Supta Baddha Konasana) supported on bolster, blanket for head,

   blocks or rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms