Tuesday, November 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird-dog pose (Chakorasana)

- Hands and knees position, reach right arm under left arm, twist torso,

   pause, hands and knees position, reach left arm under right arm, twist

   torso, pause, hands and knees position

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

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

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Legs up the wall (Viparita Karani)

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

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

   supported on bolster, blanket for head, blocks or rolled blankets for hips

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

   blanket for shoulders

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms