Tuesday, March 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Stretch back from (Sukasana)

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

- Wide-legged forward fold (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- 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)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,

   exhale, sweep arms down into childs pose (Vinyasa)

- Sphynx pose (Salamba Bhujangasana)

- Lying on stomach position, lift and extend right arm and left leg, pause, lying on

   stomach position, lift and extend left arm and right leg, pause, lying on stomach

   position (Balancing pose)

- Locust pose (Salabhasana)

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

   legs one-third to floor, lower legs two-thirds to floor, hover legs one-inch above

   floor, raise legs to vertical position (Abs)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Legs up the wall (Viparita Karani)

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

       6.  Side twists from (Viparita Karani)

- (Supta Baddha Konasana) supported on bolster, blanket for head, blocks or

   rolled blankets for hips -or- supported on two blocks, rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms