Tuesday, September 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)


- Seated wide-legged pose (Upavistha Konasana)


- Side extensions from (Upavistha Konasana)

- Boat pose (Paripuma Navasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Hands and knees position, reach right arm under left arm and twist torso,

   pause, hands and knees position, reach left arm under right arm and twist

   torso, pause, hands and knees position

- Lying on back position, grab knees into chest, inhale, lift legs to vertical position

   and sweep arms overhead, pause, exhale, open legs into a straddle, pause,

   inhale, legs to vertical position, pause, exhale, grab knees into chest (Vinyasa)

- Lying on back position, arms overhead, raise legs to vertical position, bend knees

   and lower legs, raise legs to vertical position, bend knees and lower legs (Abs)

- Bridge pose (Setu Bandha Sarvangasana) without block

- Bridge pose (Setu Bandha Sarvangasana) with block

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Legs up the wall (Viparita Karani)

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

- (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