Thursday, May 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- 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)

- 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)

- Child's pose (Balasana)

- Dolphin plank pose (Utthita Chaturanga Dandasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)


- Sun salutations (Surya Namaskar)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)
       4.  Tree Pose (Vrksasana)

       5.  Pyramid pose (Parsvottanasana)

       6.  Legs up the wall (Viparita Karani)

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

       8.  Side twists from (Viparita Karani) variation

       9.  Frog pose (Bhekasana)

- Lying on back position, grab knees into chest, extend right leg to floor, pause,

   lift leg leg to vertical position, pause, grab knees into chest, extend left leg to

   floor, pause, right leg to vertical position, pause, grab knees into chest

   (Balancing pose)

- Happy baby pose (Ananda Balasana)

- (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