Thursday, August 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Virasana)

- Arm / shoulder stretches from (Virasana)

- Seated pose (Dandasana)

- Poses at the ropes

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Tree pose (Vrksasana) in the ropes

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with hands at the wall

       2.  Down dog (Adho Mukha Svanasana) with feet at the wall

       3.  Legs up the wall (Viparita Karani)

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

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

   blanket for shoulders

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms