Tuesday, September 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Side twists from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- 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)

- Hands and knees position, slide right arm under left arm, pause, hands and

   knees position, slide left arm under right arm, pause, hands and knees position

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Lying on back position, legs to vertical, open legs to a straddle, lift torso and

   reach arms through open legs, pause, lying on back position (Abs)

- Lying on back position, legs to vertical, lower right leg to floor, raise right leg

   to vertical, lower left leg to floor, raise left leg to vertical, continue to alternate

   legs (Abs)

- Happy baby pose (Ananda Balasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Warrior 3 (Virabhadrasana III) variation, extend right leg to side,

            then extend left leg to side

       5.  Legs up the wall (Viparita Karani)

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms