Thursday, October 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Garland pose (Malasana)

- Crow pose (Bakasana)

- Child’s pose (Balasana)

- Side extensions from (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)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Seated forward fold (Utanasana) variation

       3.  Pyramid pose (Parsvottanasana)

       4.  Half moon pose (Ardha Chandrasana)

       5.  Seated side twists

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (Supta Buddha 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