Thursday, April 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Seated side twists (Marichyasana)

- (Baddha Konasana) with feet supported on blankets

- Calf / foot massage from (Baddha Konasana)

- Forward fold from (Baddha 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)

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

   exhale, sweep arms down into child's pose (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- (Supta Baddha Konasana) supported on two blocks

- Standing pose (Dandasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Seated pose (Dandasana) with ropes

       4.  One-legged seated pose (Janu Sirsasana) with ropes

       5.  Wide-legged seated pose (Upavistha Konasana) with ropes

       6.  Legs up the wall (Viparita Karani)

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

       8.  Side twists from (Viparita Karani) variation

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms