Thursday, November 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Massage feet/calves from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Seated pose (Dandasana)

- Arm extensions from (Dandasana)

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

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

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

- Lying on back position, legs to vertical position, lower one leg then raise to

   vertical position, lower other leg then raise to vertical position (Abs)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Raise arms overhead, stand up on toes

       2.  One step back from wall, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Down dog (Adho Mukha Svanasana)

       6.  Forward fold (Utanasana)

       7.  Extended side angle pose (Utthita Parsvakonasana)

       8.  Tree pose (Vrksasana)

       9.  Legs up the wall (Viparita Karani)

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

     11.  Reclining side twists from (Viparita Karani)

     12.  Frog pose (Bhekasana)

- (Supta Baddha Konasana) with feet resting on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms