Thursday, September 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- (Baddha Konasana) rock side-to-side

- Calf / foot massage from (Baddha Konasana)

- Garland pose (Malasana)

- Crow pose (Bakasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Bird-dog pose (Chakorasana)

- 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)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Extended side angle pose (Utthita Parsvakonasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Tree pose (Vrksasana)

       4.  Dancer pose (Natarajasana)

       5.  Legs up the wall (Viparita Karani)

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

-  Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- (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