Tuesday, November 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Baddha Konasana)

- Foot and calf massage from (Baddha Konasana)

- Side twists from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Seated pose (Dandasana)

- One-legged forward fold (Janu Sirsasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Plank pose / Up dog (Vinyasa)

- Low lunge pose (Anjaneyasana)

- Revolved lunge pose (Parivrtta Anjaneyasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Extended side angle pose (Utthita Parsvakonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Reclining side twists from (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms