Thursday, October 30th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Side extensions from (Sukasana)

- 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)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Poses with chair at the wall

       1.  Down dog (Adho Mukha Svanasana)

       2.  Seated side twists

       4.  Seated forward fold (Utanasana) variation, with head

             resting on bolster/blankets

       5.  Down dog (Adho Mukha Svanasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on cross bolsters

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

- Reclining side twists with bolster (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms