Thursday, March 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Shoulder shrugs from (Sukasana)

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,

   exhale, sweep arms down into child’s pose (Vinyasa)

- Child’s pose (Balasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Tree pose (Vrksasana)

       6.  Legs up the wall (Viparita Karani)

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

       8.  Frog pose (Bhekasana)

       9.  Bridge pose (Setu Bandha Sarvangasana) supported on two blocks

     10.  Reclining standing pose (Supta Tadasana)

      11. Stretch back with ropes

- (Supta Padangusthasana) series, with bolster and strap

- (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 or count breaths

       3 Oms