Tuesday, March 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs 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)

- Child’s pose (Balasana)

- Side twists (Parsva 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)

- Standing poses

       1.  Standing pose (Tadasana)

       2.  Sun salutations (Surya Namaskar) variation

       3.  Triangle pose (Trikonasana)

       4.  Warrior 2 (Virabhadrasana II)

- Poses at the wall 

       1.  Tree pose (Vrksasana)

       2.  Standing push-ups

       3.  Warrior 3 (Virabhadrasana III)

- 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