Thursday, October 24th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side twists from (Sukasana)

- Cat / cow pose (Marjaryasana / Bitilasana)

- Hands and knees position, lift and extend right arm and left leg, pause,

   lift and extend left arm and right leg (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Triangle pose (Trikonasana)

       4.  Half moon pose (Ardha Chandrasana)

       5.  Stretch hands up the wall, stand up and balance on toes

       6.  One step back from wall, arms overhead, stretch shoulders

       7.  Pyramid pose (Parsvottanasana)

       8.  Warrior 3 (Virabhadrasana III)

       9.  Twisting triangle pose (Parivrtta Trikonasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on two bolsters,

   strap for ankles

- Bridge pose (Setu Bandha Sarvangasana) supported on cross bolsters

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Ohms