Thursday, August 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- 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, pause, exhale, grab knees into chest

   (Vinyasa)

- (Supta Padangusthasana) series, with strap

- Bridge pose (Setu Bandha Sarvangasana) with block

- Happy baby pose (Ananda Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Reach arms overhead, stand up on toes

       4.  Tree pose (Vrksasana)

       5.  Legs up the wall (Viparita Karani)

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

- Lying on side position, bolster under side, feet aligned, reach arms overhead

- Lying on stomach position, bolster under chest, feet aligned, cross arms,

   rest head on arms

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster, legs and

   feet supported on bolster

- (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