Thursday, November 8th class

Opening Meditation

       - 3 Ohms

       - Mindfulness meditation - body sensations

- Sitting position, legs extended forward (Dandasana)

- Side twists from (Dandasana)

- Side twists (Marichyasana)

- Forward fold from (Dandasana)

- Leg extensions from (Dandasana)

- Poses at the wall

       1.  Balance on one leg, grab and lift other leg at knee

       2.  Balance on one leg, open other leg to side

       3.  Tree pose (Vrksasana)

       4.  Forward fold (Utanasana)

       5.  Legs up the wall (Viparita Karani)

       6.  Spread legs up the wall (Viparita Karani) variation

       7.  (Supta Padangusthasana) with strap
       8.  Bridge pose (Setu Bandha Sarvangasana) with block

- Side twists with bolster

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms