Tuesday, February 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs 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 Konsana)

- Cat / cow pose from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Garland pose (Malasana)

- Crow pose (Bakasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird-dog pose (Chakorasana)

- Lying on stomach position, lift and extend right arm and left leg, pause, lying

   on stomach position, lift and extend left arm and right leg, pause, lying on

   stomach position

- Locust pose (Salabhasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Up dog (Urdhva Mukha Svanasana)

- Child’s pose (Balasana)

- Poses at the wall

       1.  Balance on left foot, pause, balance on right foot

       2.  Tree pose (Vrksasana)

       3.  Legs up the wall (Viparita Karani)

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

       5.  Frog pose (Bhekhasana)

       6.  Side twists from (Viparita Karani)

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

   lift left leg to vertical position, pause, grab knees into chest, extend left leg to

   floor, pause, lift right leg to vertical position, pause, grab knees into chest

- (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