Thursday, November 14th class

- Poses at the wall

       1.  Stretch back with ropes

       2.  Reach arms overhead, stand up on toes

       3.  Down dog (Adho Mukha Svanasana) with ropes

       4.  Forward fold (Utanasana) with ropes

       5.  Down dog / Forward fold (Vinyasa) with ropes

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Seated wide-legged pose (Upavistha Konasana)

- Seated pose (Dandasana)

- Cat / cow pose (Marjaraisana / Bitalasana)

- Sphynx pose (Salamba Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Down dog / Up dog (Vinyasa)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

- Lying on back position, grab knees into chest, extend right leg to floor, pause,

   grab knees into chest, extend left leg to floor, pause, grab knees into chest

   (Balancing pose)

- (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