Thursday, March 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Boat pose (Paripuma Navasana)

- Seated one-legged forward fold (Janu Sirsasana)

- Seated side twists (Marichyasana)

- Seated forward fold (Paschimottanasana)

- Cat / cow pose (Majariasana / Bitalasana)

- Childs pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Extended side angle pose (Utthita Parsvakonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

       6.  Legs up the wall (Viparita Karani) with bolster

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

- Reclining side twists (Salamba Bhujangasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms