Thursday, April 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Forward fold from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Seated pose (Dandasana)

- Calf / foot massage from (Dandasana)

- Boat pose (Paripuma Navasana)

- Child's pose (Balasana)

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

   and raise legs to vertical position, pause, exhale, open legs into a straddle,

   pause, inhale, legs to vertical position, exhale, grab knees into chest (Abs)

- Lying on back position, inhale, arms overhead and legs to open straddle,

   pause, exhale, reach arms between legs, pause, inhale, lying on back

   position (Abs)

- Bridge pose (Setu Bandha Sarvangasana)

- Sphynx pose (Salamba Bhujangasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Forward fold (Utanasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Pyramid pose (Parsvottanasana)

       5.  Tree pose (Vrksasana)

       6.  Legs up the wall (Viparita Karani)

- Reclining side twists (Salamba Bharadvajasana)

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

   blocks or rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms