Thursday, August 23rd 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)

- Cow face pose (Gomukasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird-dog pose (Chakorasana)

- Child’s pose (Balasana)

- Boat pose (Paripuma Navasana)

- Lying on back position, grab knees into chest, lift legs to vertical position, pause,

   open legs into a straddle, pause, reach through open legs, pause, lying on back

   position, grab knees into chest (Abs)

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Forward fold (Utanasana)

- Lying on back position, knees bent with feet on floor, let legs fall to the right, pause,

   bent knees position, let legs fall to the left, bent knees position (Twisting pose)

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms