Thursday, August 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Seated one-legged pose (Janu Sirasana)

- Side extensions from (Janu Sirsasana)

- Garland pose (Malasana)

- Crow pose (Bakasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Lying on back position, lift legs to vertical position, lower right leg to floor,

   raise right leg to vertical position, lower left leg to floor, raise left leg to

   vertical position (Abs)

- (Supta Padangusthasana) series, with strap

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Forward fold (Utanasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Half moon pose (Ardha Chandrasana)

       6.  Forward fold (Utanasana)

       7.  Legs up the wall (Viparita Karani)

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

       9.  Side twists from (Viparita Karani)

- (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