Thursday, October 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Reach arms overhead (Urdhva Hastasana) variation

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Bird dog pose (Chakorasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)


- Bridge pose (Setu Bandha Sarvangasana) with and without block

- Standing poses

       1.  Warrior 1 (Virabhadrasana I)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani)

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms