Thursday, April 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)


- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated pose, arms reaching overhead (Urdhva Hastasana) variation

- Seated wide-legged pose (Upavistha Konasana)


- 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)


- Down dog (Adho Mukha Svanasana)


- Plank pose (Utthita Chaturanga Dandasana)


- Down dog / Plank pose (Vinyasa)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Pyramid pose (Parsvottanasana)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Pyramid pose (Parsvottanasana)

       3.  Twisting triangle (Parivrtta Trikonasana) variation,

            revolve upper torso only

       4.  Seated side twists

       5.  Seated forward fold (Utanasana) variation

       6.  Lying on back position, legs resting in seat of chair

- (Supta Padangusthasana) series, with strap and bolster

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms