Tuesday, September 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists (Marchyasana)

- Seated pose (Dandasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

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

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

- Poses at the wall

       1.  (Supta Padangusthasana) with bolster and strap

       2.  Seated shoulder stretch

       3.  Side twists (Marchyasana)
       4.  Legs up the wall (Viparita Karani)
       5.  Spread legs up the wall (Viparita Karani) variation

- Bridge pose (Setu Bandha Sarvangasana) supported on cross bolsters

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms