Thursday, November 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Foot / calf massage from (Baddha Konasana)

- (Baddha Konsana) rock side-to-side

- Forward fold from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasna / 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, reach right arm under left shoulder, twist torso,

   pause, hands and knees position, reach left arm under right shoulder, twist

   torso, pause, hands and knees position

- Cobra pose (Bhujangasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Forward fold (Utanasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar)

- Side extensions from (Tadasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Warrior 3 (Virabhadrasana III)

       3.  Forward fold (Utanasana)

- (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