Thursday, March 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- Seated side twists (Marichyasana)

- Cow face pose (Gomukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Standing forward fold (Utanasana)

- Chair pose (Utkatasana)

- Standing pose (Tadasana)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

       3.  Side twists from (Viparita Karani) variation

- (Supta Baddha Konasana) supported on two blocks, rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms