Thursday, February 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Foot / calf massage from (Baddha Konasana)

- Seated side twists (Marichyasana)

- Seated wide leg pose (Upavistha Konasana)

- Garland pose (Malasana)

- 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)

- Child’s pose (Balasana)


- Up dog (Urhva Mukha Svanasana)


- Down dog (Adho Mukha Svanasana)


- Up dog / Down dog (Vinyasa)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Forward fold (Utanasana)

       3.  Legs up the wall (Viparita Karani)

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

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

   blocks or rolled blankets for hips  -or-

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster,

   blanket for shoulders

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms