Tuesday, October 24th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- 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)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Warrior 3 (Virabhadrasana III)

       3.  Tree pose (Vrksasana)

       4.  Legs up the wall (Viparita Karani)

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

       6.  Side twists from (Viparita Karani) variation

- Reclining side twists (Salamba Bharadvajasana) with bolster, blanket for head

- (Supta Baddha Konasana) supported on two blocks, rolled blankets for hips

- Bridge pose (Setu Bandha Sarvangasana) suppported on cross bolsters,

   blanket for shoulders

- Seated wide-legged forward fold (Upavistha Konasana) with head supported

   on bolster/blankets

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms