Thursday, September 25th class

- Opening Meditation

       3 Oms

- Lying on back position, knees into chest, arm to the side, revolve hip in socket,

   then legs extended to vertical position

- Head-to-Knee pose (Janu Sirsasana)


- Seated forward bend (Paschimottanasana)

- Standing pose (Tadasana)

- Standing one-legged pose with strap (Padangusthasana)

- Cat  / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Child's pose twist

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Lying on stomach position, arms to side, lift and extend torso, arms, and legs

- Sun salutation A (Surya Namaskar A) variation

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Triangle pose (Trikonasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

- Sun salutation B (Surya Namaskar B) variation

- Poses with chair

       1.  Seated side twists

       2.  Pyramid pose (Parsvottanasana)

       3.  Down dog (Adho Mukha Svanasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Reclining side twists, with bolster and blanket

- Corpse pose (Savasana)

- Closing Meditation

       1 Om