Tuesday, October 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Side twists from (Baddha Konasana)

- Seated pose (Dandasana)

- One-legged forward fold (Janu Sirsasana)

- Side twists from (Dandasana)

- 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 (Urdhva Mukha Svanasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Down dog / plank pose (Vinyasa)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Lying on back position, knees into chest, extend right leg, raise left leg to

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

   position, knees into chest (Balancing pose)

- Reclining side twists (Supta Matsyendrasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms