Thursday, September 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana) with head resting on block

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Forward fold from (Janu Sirsasana) with head resting on block

- Seated wide-legged pose (Upavistha Konasana)

- Forward fold from (Upavistha Konasana)

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- Seated side twists (Marichyasana)

- Boat pose (Paripuma Navasana)

- 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 (Twisting pose)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Forward fold (Utanasana)

- Sun salutations (Surya Namaskar) variation


- Standing poses

       1.  Triangle pose (Trikonasana)
       2.  Wide-legged forward fold (Prasarita Padottanasana)
       3.  Extended Side Angle pose (Utthita Parsvakonasana)
       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Bridge pose (Setu Bandha Sarvangasana) with one block under shoulder blades

   and one block under feet pressing into wall

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms