Tuesday, October 16th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Side extensions from (Dandasana)

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

- 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)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- (Supta Padangusthasana) series, with strap

- Happy baby / bug pose (Ananda Balasana)

- Down dog (Adho Mukha Svanasana)

- Forward fold (Utanasana)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

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

   rolled blankets for hips

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

   shoulders  -or-

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms