Thursday, September 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated wide-legged forward fold (Upavistha Konasana) with blocks

- Cat / cow pose from (Upavistha Konasana)


- Garland pose (Malasana)


- Crow pose (Bakasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Hands and knees position, reach left arm under right arm, twist torso, hands

   in namaste, pause, hands and knees position, reach right arm under left arm,

   twist torso, hands in namaste, pause, hands and knees position

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Up dog (Vinyasa)

- Forward fold (Utanasana)

- Poses at the wall with ropes

       1.  Stretch back

       2.  Squat

       3.  Down dog (Adho Mukha Svanasana)

       4.  Forward fold (Utanasana)

       5.  Standing backbend (Anuvittasana)

- Down dog (Adho Mukha Svanasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Warrior 3 (Virabhadrasana III)

       3.  Legs up the wall (Viparita Karani)

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

       5.  Side twists from (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster,

   blanket for head / shoulders

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

   blocks or rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms