Thursday, September 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Seated pose (Baddha Konasana)

- Foot / calf massage from (Baddha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,

   exhale, sweep arms down into child’s pose (Vinyasa)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana) variation

       3.  Pyramid pose (Parsvottanasana)

       4.  Lunge pose (Anjaneyasana)

       5.  Seated side twists

       6.  Down dog (Adho Mukha Svanasana)

       7.  Forward fold (Utanasana) variation

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (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