Thursday, October 16th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Side extensions from (Sukasana)

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

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

   and knees position, lift and extend left arm and right leg, pause, hands and

   knees position (Balancing pose)

- Lying on back position, grab knees into chest, inhale, sweep arms overhead and

   raise legs to vertical position, pause, exhale, open legs into a straddle, pause,

   inhale, legs to vertical position, pause, exhale, grab knees into chest (Vinyasa)

- (Supta Padangusthasana) series with strap and bolster

- Bridge pose (Setu Bandha Sarvangasana) with stap

- Poses at the wall

       1.  Reach arms overhead

       2.  One step back from wall, stretch shoulders

       3.  Step torso back into a right angle

       4.  Warrior 3 (Virabhadrasana III)

       5.  Tree pose (Vrksasana)

       6.  Twisting triangle (Prasarita Padottanasana) revolve upper torso only

       7.  Forward fold (Utanasana)

       8.  Legs up the wall (Viparita Karani)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms