Thursday, November 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- 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)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog  / Plank pose (Vinyasa)

- Standing pose (Tadasana)

- Forward fold (Utanasana)

- Sun salutations (Surya Namaskar) variation

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Extended side angle pose (Parsvakonasana)

       5.  Bound side angle pose (Utthita Parsvakonasana)

       6.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Tree pose (Vrksasana)

       4.  Pyramid pose (Parsvottanasana)

       5.  Warrior 3 (Virabhadrasana III)

       6.  Legs up the wall (Viparita Karani)

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

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

   blocks or rolled blankets for hips

- (Setu Bandha Sarvangasana) supported on cross bolsters

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms