Thursday, July 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana)

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Side twists from (Upavistha Konasana)

- Seated one-legged pose (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Dolphin plank pose (Utthita Chaturanga Dandasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Urdhva Mukha Svanasana)

- Down dog / Plank pose (Vinyasa)

- Child’s pose (Balasana)

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

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

- Bridge pose (Setu Bandha Sarvangasana)

- Lying on back position, hands under back for support, grab knees into chest,

   inhale, raise legs to vertical position, pause, exhale, grab knees into chest

   (Balancing pose)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Warrior 3 (Virabhadrasana III)

       3.  Pyramid pose (Parsvottanasana)

       4.  Forward fold (Utanasana)

       5.  Tree pose (Vrksasana)

       6.  Legs up the wall (Viparita Karani)

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

- Reclining side twists (Salamba Bharadvajasana)

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms