Thursday, September 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Alternate nostril breathing (Nadi Shodhana Pranayama)

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- Boat pose (Paripuma Navasana)

- Seated side twists (Marichyasana)

- One-legged pose (Janu Sirsasana)

- One-legged side twists (Janu Sirsasana) variation

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)


- Cobra pose (Bhujangasana)


- Low lunge pose (Anjaneyasana)

- Sun salutations (Surya Namaskar) Series C

- Sun salutations (Surya Namaskar) variation

- One-armed side pose (Vashistasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Legs up the wall (Viparita Karani)

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

       4.  Reach arms through spread legs up the wall (Abs)

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms