Thursday, November 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marchyasana)

- Cow face pose (Gomukhasana)

- 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, pause, hands and

   knees position (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Standing forward bend (Utanasana)

- Forward bend with flat back (Ardha Utanasana)

- Standing forward bend, forward bend with flat back (Vinyasa)

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Twisting triangle (Parivrtta Trikonasana) variation,

            revolve upper torso only

       4.  Legs up the wall (Viparita Karani)

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

- Lying on back position, pull knees into chest, extend right leg, knees into chest,

   extend left leg, knees into chest, right leg to vertical position, knees into chest,

   left leg to vertical position, knees into chest, both legs into vertical position (Abs)

- Happy baby pose (Ananda Balasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms