Thursday, October 17th class

- Opening Meditation

       Mindfulness meditation - follow breath in oval-shaped motion, breath rising

       up the front body on inhale, releasing down the back body on exhale

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Cow face pose (Gomukasana)

- Cat / cow pose (Marjaryasana / Bitilasana)

- Hands and knees position, raise and extend right leg and left hand, pause, back

   to center, raise and extend left leg and right hand, pause (Balancing pose)

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

   exhale, sweep arms down into child's pose, pause (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Down dog / Up dog / Plank pose (Vinyasa)

- Warrior 1 (Virabhadrasana I)

- Poses at the wall with ropes

       1.  Warrior 1 (Virabhadrasana I)

       2.  Stretch back with ropes

       3.  Pyramid pose (Parsvottanasana)

       4.  Tree pose (Vrksasana)

       5.  Standing backbend (Anyvittasana)

       6.  Legs up the wall (Viparita Karani)

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

- (Supta Baddha Konasana) supported on bolster, blanket for head, blocks or
   blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms