Thursday, September 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Leg extension series from (Sukasana)

- Seated pose (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Side twists (Marchiyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- 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)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog  / Plank pose (Vinyasa)

- Forward fold (Utanasana)

- Standing poses

       1.  Triangle pose (Utthita Trikonasana)

       2.  Wide-legge forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Bridge pose (Setu Bandha Sarvangasana) with bolster

- Bridge pose (Setu Bandha Sarvangasana) with cross bolsters

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

   blocks or rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms