Tuesday, August 16th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Seated one-legged forward fold (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Table top pose (Ardha Purvottanasana)

- Lying on back position, grab knees into chest, inhale, lift legs to vertical position

   and raise arms overhead, pause, exhale, open legs into a straddle, inhale, legs

   to vertical position, exhale, grab knees into chest (Abs)

- Lying on back position, legs to vertical position, lower left leg to floor, raise left

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

   (Abs)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Forward fold (Utanasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar)

- 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.  Tree pose (Vrksasana)

       6.  Legs up the wall (Viparita Karani)

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

- (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