Tuesday, March 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Side stretches from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Foot / calf massage from (Baddha Konasna)

- Boat pose (Paripuma Navasana) series

- Lying on back position, lift and extend right leg to vertical, pause, lift head and

   shoulders towards knee, pause, lying on back position, lift and extend left leg

   to vertical, pause, lift and extend shoulders towards knee, pause, lying on back

   position (Abs)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Standing poses

       1.  Triangle pose  (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended side angle pose (Uttihita Pasrvakonasana)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Frog pose (Bhekasana)

- (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