Thursday, October 25th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Forward fold from (Sukasana)

- One-legged seated pose (Janu Sirsasana)

- Forward fold from (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Seated wide-legged pose (Upavistha Konasana)

- Forward fold from (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Child’s pose (Balasana)

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

- Lying on back position, grab knees into chest, inhale, lift arms overhead and

   legs to vertical position, pause, exhale, grab knees into chest (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana) series, with block

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Frog pose (Bhekasana)

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

   rolled blankets for hips  -or-

- (Setu Bandha Sarvangasana) supported on bolster, blanket for shoulders

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms