Tuesday, November 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- Side twists from (Baddha Konasana)

- Seated pose (Dandasana)

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- 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)

- Up dog (Urdhva Mukha Svanasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       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 for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms