Thursday, October 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana) with blocks

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- 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)

- Bird-dog pose (Chakorasana)

- Boat pose (Paripuma Navasana)

- Lying on back position, grab knees into chest, raise legs to vertical position,

   lower and raise right leg to floor, lower and raise left leg to floor, repeat several

   times, then grab knees into chest (Abs)

- Poses at the wall

       1.  Stand up on toes, reach arms overhead

       2.  Warrior 3 (Virabhadrasana III)
       3.  Tree pose (Vrksasana)

       4.  Frog pose (Bhekasana)

       5.  Legs up the wall (Viparita Karani)

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

- (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