Tuesday, October 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana) with head resting on block

- Seated one-legged pose (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,

   exhale, sweep arms down into child’s pose (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog, Plank pose (Vinyasa)

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

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Standing backbend (Anuvittasana) with rope

       4.  Warrior 3 (Virabhadrasana III)

       5.  Legs up the wall (Viparita Karani)

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

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster or block

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms