Thursday, February 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Seated wide-legged forward fold (Upavistha Konasana)

- Poses with chair

       1.  Forward fold (Utanasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Down dog (Adho Mukha Svanasana)

       4.  Pyramid pose (Parsvottanasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Stretch back with ropes

       5.  Squat with ropes

- Poses with chair

       1.  Forward fold from (Baddha Konasana)

       2.  Seated forward fold (Paschimottanasana)

       3.  Lying on back position, legs resting in chair

- (Supta Padangusthasana) series, with bolster and strap

- (Supta Baddha Konasana) with feet resting on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms