Thursday, November 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

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

   rolled blankets for hips


- Reclining Side Twists (Salamba Bharadvajasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

- (Supta Padangusthasana) series, with strap and bolster

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster,

   blanket for shoulders, blankets for feet

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms