Thursday, March 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Calf / foot massage from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Hands and knees position, lift and extend right arm and left leg, pause, hands

   and knees position, lift and extend left arm and right leg, pause, hands and

   knees position (Balancing pose)

- Child's pose (Balasana)

- Hands and knees position, reach right arm under left arm and twist torso, head

   to mat, pause, hands and knees position, reach left arm under right arm and

   twist torso, head to mat, pause, hands and knees position

- Sphynx pose (Salamba Bhujangasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

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

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Pyramid pose (Parsvottanasana) with blocks

       3.  Twisting triangle (Parivrtta Trikonasana) with block

       4.  Legs up the wall (Viparita Karani)

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

       6.  Side twists from (Viparita Karani)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms