Tuesday, September 25th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- (Baddha Konasana) rock side to side

- Cat / cow pose

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,

   exhale, sweep hands down in to childs pose, pause (Vinyasa)

- Childs pose (Balasana) with bolster pressing into stomach, blanket for head

- Side extensions from (Tadasana)

- Reverse namaste from (Tadasana)

- Poses with chair

       1.  Forward fold (Utanasana) rest head in seat of chair

       2.  Seated position, legs extended, rest forehead on seat of chair

            (Pashchimottanasana) 

       3.  Seated position, one leg extended, bend other leg, rest head on

            seat of chair (Janu Shirshasana) 

       4.  Forward fold, rest head on chair (Utanasana) 

       5.  Down dog, press seat of chair into wall (Adho Mukha Svanasana) 

- Bridge pose (Setu Bandha Sarvangasana) variation, supported on crossed

   bolsters, press feet into wall

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms