Thursday, February 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions 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)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cow face pose (Gomukasana)

- Child’s pose (Balasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Half moon pose (Ardha Chandrasana)

       4.  Reach arms overhead, stand up on toes

       5.  Pyramid pose (Parsvottanasana)

       6.  Warrior 3 (Virabhadrasana III)

       7.  Down dog (Adho Mukha Svanasana)

       8.  Legs up the wall (Viparita Karani)

       9.  Spread legs up the wall (Viparita Karani)

     10.  Side twists from (Viparita Karani) variation

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

   grab knees into chest, extend left leg to floor, pause, grab knees into chest

   (Balancing pose)

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms