Thursday, August 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- Boat pose (Paripuma Navasana) variation

- Seated side twists (Marichyasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird dog pose (Parsva Balasana)

- Child’s pose (Balasana)


- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- (Supta Padangusthasana) series, with bolster and strap

- Bridge pose (Setu Bandha Sarvangasana)

- Down dog (Adho Mukha Svanasana)

- Forward fold (Utanasana)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

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

   rolled blankets for hips  -or-

- (Setu Bandha Sarvangasana) supported on bolster, blanket for shoulders

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms