Thursday, October 11th class

- Opening Meditation

       Mindfulness méditation - counting breaths

- Seated position, legs extended (Dandasana)

- Side twists from (Dandasana)

- Lying on stomach position, raise and extend right arm and left leg, rest, then

   raise and extend left arm and right leg, rest, then raise and extend both arms,

   rest, then raise and extend both legs, rest, then raise and extend both arms

   and both legs

- Cat / cow pose

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

   exhale, sweep arms down into childs pose, pause (Vinyasa)

- Plank pose

- Dolphin plank pose


- Bridge pose (Setu Bandha Sarvangasana)

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

   knees into chest, extend left leg to floor

- Dead bug pose (Ananda Balasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Stretch hands up the wall, balance on toes

       3.  Take one step from wall, hands up the wall, rest head on wall

       4.  Take another step from wall, hands up the wall, head not resting on wall

       5.  Step feet back into a right angle, hands pressing into wall, flat back

       6.  Warrior 3 (Virabhadrasana III)
       7.  Legs up the wall (Viparita Karani)

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

- Corpse pose, supported on bolster (Savasana)

- Closing Meditation

       3 Ohms