Tuesday, October 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird dog pose (Chakorasana)

- Thread the needle pose (Parsva Balasana)

- Lying on back position, inhale, sweep arms overhead and raise legs to

   vertical position, exhale, open legs into a straddle, pause, inhale, legs to

   vertical position, exhale, grab knees into chest (Abs)

- Sun salutations (Surya Namaskar) variation

- Walking meditation

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms