Thursday, May 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Boat pose (Paripuma Navasana) variation

- 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)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Child’s pose (Balasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Warrior 3 (Virabhadrasana III)

       3.  Half moon pose (Ardha Chandrasana)

       4.  Legs up the wall (Viparita Karani)

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

       6.  Side twists from (Viparita Karani) variation

- Bridge pose (Setu Bandha Sarvangasana) with block

- (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