Thursday, November 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Garland pose (Malasana)

- Seated pose (Dandasana)

- Seated side twists (Marchyasana)

- Wide-legged seated forward fold (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- 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, hands

   and knees position (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child's pose (Balasana)

- Seated pose (Virasana)

- Arm extension series from (Virasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Triangle pose (Trikonasana)

       3.  Stretch back with ropes

- (Supta Padangusthasana) series with strap, bolster for hip

- Happy baby pose (Ananda Balasana)

- Reclining side twists with bolster (Salamba Bharadvajasana)

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

   blanket for head

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms