Thursday, October 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Leg extensions from (Dandasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Balance on one arm, one leg on one side (Vasisthasana)

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Extended side angle pose (Utthita Parsvakonasana)

       4.  Twisting triangle (Parivrtta Trikonasana) prep, revolve upper torso only

       5.  Twisting triangle (Parivrtta Trikonasana)

- Poses with ropes

       1.  Forward fold, walk feet up the wall (Utanasana)

       2.  Legs up the wall (Viparita Karani)

- Poses with bolster

       1.  (Supta Baddha Konasana) blanket for head, blocks for hips

       2.  (Setu Bandha Sarvangasana) supported on bolster

- Corpse pose (Savasana) supported on bolster

- Closing Meditation

       3 Ohms