Thursday, March 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Seated wide-legged pose (Upavistha Konasana)

- Forward fold from (Upavistha Konasana) with head resting on blocks

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- Forward fold from (Dandasana) with head resting on blocks

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird dog pose (Chakorasana)

- Side twists (Parsva Balasana)

- Child’s pose (Balasana)

- Sun salutations (Surya Namaskar) variation, from kneeling position

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Bow pose (Dhanurasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Dancers pose (Natarajasana)

       3.  Legs up the wall (Viparita Karani)

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

- 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