Thursday, August 16th 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

- Cat / cow pose from (Baddha Konasana)

- Wide-legged forward fold (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Forward fold from (Upavistha Konasana)

- Hands and knees position, extend right leg to vertical position, pause, extend

   right knee to chest (Balancing pose)

- Cat / cow pose (Marjariasana / Bitalasana)

- Hands and knees position, reach right arm under left arm, twist torso, pause,

   hands and knees position, reach left arm under right arm, twist torso, pause,

   hands and knees position (Twisting pose)

- Down dog (Adho Mukha Svanasana)


- Plank pose (Utthita Chaturanga Dandasana)


- Up dog (Urdhva Mukha Svanasana)


- Down dog / Plank pose / Up dog (Vinyasa)


- Sun salutations (Surya Namaskar) variation

- Forward fold (Utanasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Wide-legged forward fold (Prasarita Padottanasana)


- Poses at the wall

       1.  Tree pose (Vrksasana)
       2.  Legs up the wall (Viparita Karani)

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

- Reclining side twists (Salamba Baharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms