Thursday, August 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Seated wide-legged pose (Upavistha Konasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird dog pose (Chakorasana)

- Thread the needle pose (Parsva Balasana)

- Child’s pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Warrior 3 (Virabhadrasana III)

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

   rolled blankets for hips

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms