Thursday, February 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Reach arms overhead, stretch shoulders

       3.  Stretch back with ropes

       4.  Squat with ropes

       5.  Pyramid pose (Parsvottanasana)

       6.  Warrior 3 (Virabhadrasana III)

- Poses at the wall with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Pyramid pose (Parsvottanasana)

       4.  Twisting Triangle (Parivrtta Trikonasana)

       5.  Half moon pose (Ardha Chandrasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation


- Arm extensions from (Sukasana)


- Side extensions from (Sukasana)


- Side twists from (Sukasana)


- Forward fold from (Sukasana)


- Seated side twists (Marichyasana)


- Seated one-legged pose (Janu Sirsasana)


- Cat / cow pose (Marjariasana / Bitalasana)


- Child's pose (Balasana)

- 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, blocks or

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms