Thursday, October 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Neck extensions from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Seated side twists (Upavistha Konasana)

- (Baddha Konasana) rock side-to-side

- Seated one-legged pose (Janu Sirsasana)

- Seated side twists from (Janu Sirsasana)

- Forward fold from (Janu Sirsasana)

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

   with arms overhead, pause, exhale, open legs into a straddle, pause, inhale,

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

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

   raise left leg to vertical position, exhale, lower left leg to floor, inhale, raise left

   leg to vertical position, exhale, lower leg to floor, then change sides (Abs)

- Lying on back position, grab knees into chest, legs fall to left, pause, grab knees

   into chest, legs fall to right, pause, grab knees into chest (Twisting pose)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)
       3.  Triangle pose (Trikonasana)

       4.  Twisting triangle (Parivrtta Trikonasana) with block

       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  -or-

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms