Tuesday, October 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated 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)

- Child’s pose (Balasana)

- Side extensions from (Balasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Forward fold (Utanasana)


- Standing pose (Tadasana)


- Side extensions from (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)
       4.  Warrior 3 (Virabhadrasana III)

       5.  Forward fold (Utanasana)

       6.  Legs up the wall (Viparita Karani)

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

       8.  Frog pose (Bhekhasana)

       9.  Lying on back position, feet pressing into wall, grab right leg into chest,

            pause, lying on back position, grab left leg into chest, lying on back

            position (Balancing pose)

- (Supta Baddha Konasana) supported on bolster, blanket for head, blocks or

   rolled blankets for hips   -or-

- (Setu Bandha Sarvangasana) supported on cross bolsters, blanket for head

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms