Tuesday, October 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Sun salutation (Surya Namaskar) variation

- Poses at the wall

       1.  Reach overhead, stretch shoulders

       2.  One step back, stretch shoulders

       3.  Step back again, torso in a right angle

       4.  Pyramid pose (Parsvottanasana)

       5.  Standing backbend (Anuvittanasana)

       6.  Warrior 3 (Virabhadrasana III)

       7.  Triangle pose (Trikonasana)

       8.  Wide-legged forward fold (Prasarita Padottanasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms