Thursday, November 13th 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

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- (Supta Padangusthasana) series with strap

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

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

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

- Bridge pose (Setu Bandha Sarvangasana)

- Standing pose (Tadasana)

- Side twists from (Tadasana)


- Forward fold (Utanasana)


- Forward fold, with flat back (Ardha Utanasana)


- Forward fold, Forward fold with flat back (Vinyasa)

- Poses at the wall

       1.  Stretch arms overhead

       2.  Pyramid pose (Parsvottanasana)

       3.  Legs up the wall (Viparita Karani)

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

       5.  Frog pose (Bhekasana)

- (Supta Baddha Konasana) supported on two blocks or supported on bolster,

   blanket for head, blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms