Tuesday, November 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Side extensions from (Sukasana)

- Hip opener series

- 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)

- Standing pose (Tadasana)

- Chair pose (Utkatasana)

- Forward fold (Utanasana)

- Forward fold, flat back (Ardha Utanasana)

- Standing pose / Chair pose / Forward fold / Forward fold, flat back /

   Chair pose / Standing pose (Vinyasa)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended side angle pose (Utthita Parsvokonasana)

       4.  Tree pose (Vrksasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Reclined mountain pose (Supta Tadasana)

- Wind relieving pose (Pavanamuktasana)

- Reclining big toe pose (Supta Padangusthasana)

- Lying windshield wiper twist

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

   blocks for hips

- Corpse pose (Savasana)

- Closing meditation

       3 Oms