Thursday, August 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Boat pose (Paripuma Navasana)

- Cow face pose (Gomukasana)

- Side twists from (Gomukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,

   exhale, sweep arms down into child's pose, pause (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Pyramid pose (Parsvottanasana) with blocks

       3.  Legs up the wall (Viparita Karani)

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

- Lying on back position, grab knees into chest, extend left leg to floor, pause,

   raise right leg to vertical position, pause, grab knees into chest, extend right

   leg to floor, pause, raise left leg to vertical position, pause, grab knees into

   chest (Balancing pose)

- 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