Thursday, October 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists and forward fold from (Sukasana) variation

- Hands and knees position, lift and extend right arm and left leg, return to
   hands and knees position, lift and extend left arm and right leg, return to
   hands and knees position


- Hands and knees position, lift and extend right leg to the side, return to hands
   and knees position, lift and extend left leg to the side, return to hands and
   knees position

- 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

- Sphinx pose

- Cobra pose (Bhujangasana)

- Up dog (Urdva Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Up dog / Down dog (Vinyasa)

- Preparation for headstand (Sirsasana)

- Dolphin headstand pose

- Side twists from lying on back position


- Bridge pose (Setu Bandha Sarvangasana)

- Legs up the wall (Viparita Karani)

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms