Thursday, February 9th class

- Opening Meditation 

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- One-legged forward fold (Janu Sirsasana)

- One-legged side twists (Janu Sirsasana) variation

- Lying on back position, grab knees into chest, inhale, sweep arms overhead

   and lift legs to vertical position, 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, shuffle legs from vertical

   position to hovering above floor (Abs)

- Bridge pose (Setu Bandha Sarvangasana) series, with block

- (Supta Baddha Konasana) supported on blocks

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Forward fold (Utanasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Warrior 3 (Virabhadrasana III)

       3.  Pyramid pose (Parsvottanasana)

       4.  Legs up the wall (Viparita Karani)

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

       6.  Reach arms through spread legs (Abs)

       7.  Frog pose (Bhekasana)

       8.  Side twists from (Viparita Karani)

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms