Thursday, January 13th class

- Opening Meditation

            1. Mindfulness meditation - 3 Oms

- Supported poses using ropes:

            1. Downward Facing Dog (Adho Muhkha Svanasana)

            2. Triangle (Trikonasana)      

            3. Half Moon (Ardhachandrasana)

            4. Warrior 1 (Virabhadrasana 1)

- Supported pose using the wall:

            1. Twisting Triangle (Parivrtta Trikonasana)

- Partner pose using straps:

            1. Standing Forward Bend (Uttanasana)

- Supported poses using a chair:

            1.  Supported back bend

            2.  Seated twist

            3.  Lying on floor with the calves supported on seat of chair

            4.  Pyramid (Parsvottanasana)

            5.  Downward facing dog (Adho Muhkha Svanasana)

- Floor poses:

            1.  (Setu Bandha) with two bolsters; strap for legs

            2.  (Supta Baddha Konasana) with bolster/blanket under head;

                  block vertical to spine at base of neck

            3.  Supported (Supta Baddha Konasana) with bolster or blocks

-  Corpse pose (Savasana)

-  Closing Meditation

            1.  Mindfulness meditation 

            2.  3 Oms