Tuesday, November 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Calf / foot massage from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Garland pose (Malasana)

- Crow pose (Bakasana)

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- 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)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Lying on back position, grab knees into chest, extend right leg to floor and left

   leg to vertical, pause, grab knees into chest, extend left leg to floor and right

   leg to vertical, pause, grab knees into chest, open legs into a straddle, pause,

   grab knees into chest (Balancing pose)

- Bridge pose (Setu Bandha Sarvangasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  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