Thursday, September 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side 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 (Twisting pose)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Twisting triangle (Parivrtta Trikonasana) variation, foot in chair,

             revolve upper torso

       3.  Pyramid pose (Parsvottanasana)

       4.  Forward fold (Utanasana)

       5.  Twisting triangle (Parivrtta Trikonasana)

       6.  Down dog (Adho Mukha Svanasana)

- Lying on back position, grab knees into chest, extend right leg to floor, pause,

   raise left leg to vertical position, pause, grab knees into chest, extend left leg

   to floor, raise right leg to vertical position, pause, grab knees into chest

   (Balancing pose)

- Happy baby / bug pose (Ananda Balasana)

- (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