Thursday, September 27th class

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

       2.  Spread legs up the wall (Viparita Karani)

       3.  Reach arms overhead, stretch shoulders

       4.  One step back, stretch shoulders

       5.  Pyramid pose (Parsvottanasana)

       6.  Down dog (Adho Mukha Svanasana) with ropes

- Seated pose (Sukasana)

- Mindfulness meditation - counting breaths

- Seated wide-legged pose (Upavistha Konasana)

- Forward fold from (Upavistha Konasana) supported on

   bolster / blankets / blocks


- Poses with chair

       1.  Forward fold from (Sukasana)
       2.  Forward fold from (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana) supported on bolster / blankets / blocks

- (Supta Padangusthasana) series, with bolster and strap

- (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