Thursday, November 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Poses at the wall

       1.  Standing backbend (Anuvittasana) with ropes

       2.  Down dog (Adho Mukha Svanasana) with ropes

       3.  Handstand (Adho Mukha Vrksasana) variation

- (Supta Padangusthasana) series, with block and strap

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani)

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

   rolled blankets for hips

- Closing Meditation

       Mindfulness meditation - follow body sensations