Tuesday, May 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Calf / foot massage from (Baddha Konasana)

- Seated wide-legged pose (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird-dog pose (Chakorasana)

- Lying on back position, grab knees into chest, inhale, sweep arms overhead and

   raise legs to vertical position, pause, exhale, open legs into a straddle, pause,

   inhale, legs to vertical position, pause, exhale, grab knees into chest (Abs)

- Lying on back position, grab knees into chest, sweep arms overhead and raise

   legs to vertical position, pause, open legs into a straddle, pause, lift torso and

   reach arms through open legs, pause, lying on back position, grab knees into

   chest (Abs)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child’s pose (Balasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (Supta Baddha Konasana) supported on bolster, blanket for head, blocks or

   rolled blankets for hips   -or-

- (Setu Bandha Sarvangasana) supported on bolster

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

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

   left leg to floor, pause, raise right leg to vertical position, pause, grab knees

   into chest (Balancing pose)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms