Thursday, June 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Shoulder shrugs from (Sukasana)


- Seated wide-legged pose (Upavistha Konasana)

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

   (Chest opener)

- (Supta Baddha Konasana) supported on two blocks, rolled blankets

   for hips

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Stretch back with ropes

       3.  Squat with ropes

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasansa)

       3.  Seated side twists

       4.  Down dog (Adho Mukha Svanasana)

- Legs up the wall (Viparita Karani)


- Spread legs up the wall (Viparita Karani) variation


- Side twists from (Viparita Karani) variation


- (Supta Padangusthasana) series, with bolster for hip, strap for feet

- (Supta Baddha Konasana) supported on cross bolsters, blanket for head

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms