Thursday, July 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana) with blocks

- Seated wide-legged pose (Upavistha Konasana)

- Garland pose (Malasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- 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)

- Thread the needle pose (Parsva Balasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Legs up the wall (Viparita Karani)

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

       7.  Frog pose (Bhekasana)

       8.  Reclining Mountain pose (Supta Tadasana)

- Lying on back position, grab knees into chest, extend right leg to floor, grab

   left leg behind thigh, pause, raise left leg to ceiling, pause, grab knees into

   chest, extend left leg to floor, grab right leg behind thigh, pause, raise right

   leg to ceiling, pause, grab knees into chest (Balancing pose)

- Side twists from lying on back position

- (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