Thursday, October 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Side extensions from (Sukasana)

- Side twists (Marchyasana)

- Wide-legged side extensions from (Prasarita Padottanasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Reclining tree pose (Supta Vrksasana)

- Happy baby pose (Ananda Balasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause

   for two breaths, exhale, sweep arms down in to child's pose, pause for two

   breaths (Vinyasa)

- Poses at the wall

       1.  Arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Legs up the wall (Viparita Karani)

       5.  Spread legs up the wall (Viparita Karani) variation

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms