Tuesday, August 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- 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)

- Child’s pose (Balasana)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

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

   lift left heel to ceiling, pause, grab knees into chest, extend left leg to floor, bend

   and left right heel to ceiling, pause, grab knees into chest

- (Supta Padangusthasana) series, with strap

- Lying on back position, knees bent with feet on floor, let legs fall to the right,

   pause, knees bent with feet on floor, let legs fall to the left, pause, knees bent

   with feet on floor

- Happy baby pose (Ananda Balasana)

- Sun salutations (Surya Namaskar) variation

- Wide-legged forward fold (Prasarita Padottanasana)

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

   rolled blankets for hips

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster, blanket for

   head and shoulders

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms