Tuesday, July 25th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Forward fold from (Sukasana) with head resting on block

- Lying on back position, rolled blanket under chest, blanket for head

   (Shoulder opener)

- Lying on back position, rolled blanket down spine, blanket for head

   (Chest opener)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana) with head resting on block

- Dolphin plank pose (Utthita Chaturanga Dandasana)

- 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) series, with block

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Reach arms overhead, stand up on toes

       4.  Warrior 3 (Virabhadrasana III)

       5.  Legs up the wall (Viparita Karani) with hips supported on bolster,

            blankets under torso and head

       6.  Side twists from (Viparita Karani) variation

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

   grab knees into chest, extend left leg to floor, pause, grab knees into chest

   (Balancing pose)

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms