Tuesday, November 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Lying on back position, hands on stomach with fingers touching, inhale,

   belly raises and fingers part, pause, exhale, belly lowers and fingers

   touch (Pranayama breathing)

- (Supta Padangusthasana) series, with strap

- Bridge pose (Setu Bandha Sarvangasana) series, with block

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird-dog pose (Chakorasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Pyramid pose (Parsvottanasana)

       3.  Warrior 3 (Virabhadrasana III)

       4.  Legs up the wall (Viparita Karani) with bolster

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms