Thursday, February 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Garland pose (Malasana)

- Seated wide-legged pose (Upavistha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- 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)

- Standing poses, from kneeling position

       1.  Triangle pose (Trikonasana) variation

       2.  Extended side angle pose (Utthita Parsvakonasana) variation

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Warrior 3 (Virabhadrasana III)

       3.  Tree pose (Vrksasana)

       4.  Legs up the wall (Viparita Karani)

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

- (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