Thursday, November 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)


- Side twists, one leg extended (Marichyasana)

- Forward fold, both legs extended (Paschimottanasana)


- Cat / cow pose


- Down dog (Adho Mukha Svanasana)


- Down dog (Adho Mukha Svanasana) variation, raise one leg toward ceiling

- (Supta Baddha Konasana) series

       1.  Supported on folded blanket
       2.  Supported on low block

       3.  Supported on rolled blanket
       4.  Supported on high block

- Poses at the wall

       1.  Dolphin hands position, press torso back from wall

       2.  Stretch back with ropes

       3.  Squat with ropes

- Lying on back position, lift legs up towards ceiling, open legs into a straddle


- Lying on back position, bolster under hips, lift legs towards ceiling, open legs
   into a straddle

- Lying on side position, torso draped over bolster, stretch arms overhead

- Lying on stomach position, raise one leg towards armpit

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms