Thursday, October 24th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Forward fold from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)


- Boat pose (Paripuma Navasana) series

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Up dog (Makara Adho Mukha Svanasana)

       3.  Down dog / Up dog (Vinyasa)

       4.  Twisting triangle (Parivrtta Trikonasana) revolve upper torso only

       5.  Seated forward fold (Utanasana) variation

       6.  Twisting triangle (Parivrtta Trikonasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (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