Tuesday, March 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Seated pose (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Cow face pose (Gomukhasana)

- Eagle pose from (Gomukhasana)

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- Foot / calf massage from (Dandasana)

- Side twists (Marichyasana)

- 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)

- 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)

- (Supta Padangusthasana) series, with strap

- Lying on back position, knees into chest, legs to vertical, open legs to straddle,

   legs to vertical, knees into chest (Abs)

- Lying on back position, legs to vertical, lower right leg to one inch above floor,

   raise right leg to vertical, lower left leg to one inch above floor, raise left leg to

   vertical, then alternate legs (Abs)

- Happy baby pose (Ananda Balasana)

- Bridge pose (Setu Bandha Sarvangasana)

- (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