Thursday, October 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Arm extensions from (Sukasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- 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)

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

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

- (Supta Padangusthasana) series, with bolster and strap

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Legs up the wall (Viparita Karani)

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

- (Supta Baddha Konasana) with feet supported on bolster

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms