Thursday, September 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths / follow body sensations

- Seated side twists (Marchiyasana)

- Seated forward fold (Paschimottanasana)

- Lying on stomach position, lift and extend right arm and left leg, pause,

   lift and extend left arm and right leg, pause, lift and extend both arms

   and both legs (Balancing pose)

- Sphynx pose (Salamba Bhujangasana)

- Cobra pose (Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Up dog (Vinyasa)

- Down dog (Adho Mukha Svanasana)


- Stand up on knees, hands in namaste, inhale, sweep arms overhead,
   pause, exhale, sweep arms down into child's pose, pause (Vinyasa)


- Child's pose (Balasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Reach hands up the wall, stretch shoulders

       2.  One step back from wall, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III) variation

       5.  Standing backbend (Anuvittasana)

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Rolling Oms