Tuesday, October 25th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Forward fold from (Baddha Konasana)

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- Lying on back position, rolled blanket under chest, blanket for head

- Lying on back position, rolled blanket under spine, blanket for head

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Child's pose (Balasana)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Standing forward fold (Utanasana) with arms crossed on chair

       3.  Seated side twists

       4.  Seated forward fold


- Poses at the wall

       1.  Legs up the wall (Viparita Karani)
       2.  Spread legs up the wall (Viparita Karani) variation
       3.  Side twists from (Viparita Karani)

- (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