Thursday, April 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- One-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Lying on back position, rolled blanket under chest, blanket for head

   (Chest opener)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Arms overhead, stand up on toes

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 2 (Virabhadrasana III)

       5.  Legs up the wall (Viparita Karani)

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

       7.  Side twists from (Viparita Karani) variation

- Bridge pose (Setu Bandha Sarvangasana) series, with block for hips

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster,

   blanket for shoulders, strap for thighs

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms