Thursday, November 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Forward fold from (Sukasana)


- Arm extensions from (Sukasana)

- Sphynx pose

- Lying flat on floor, hands extended overhead, lift right arm and left leg, then
   lift left arm and right leg, then lift both arms and both legs

- Lying flat on floor, reach around and grab ankles, lift legs and chest off floor


- Down dog (Adho Mukha Svanasana)


- Lunge pose (Ardha Mandalasana)

- Side stretches from (Tadasana)

- Poses with ropes

       1.  Stretch back with ropes

       2.  Butt on wall, hands together in ropes, stretch forward

       3.  Hands together in ropes, walk forward, stretch upper torso

       4.  Triangle pose (Trikonasana), hold rope in back hand, twist torso, look up

       5.  Legs up the wall (Viparita Karani), on bolster and blanket

- Cross bolsters

- Crossed legs on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms