Thursday, December 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Down dog (Adho Mukha Svanasana)

- Down Dog (Adho Mukha Svanasana) variation, feet together, raise one leg up,

   then other leg

- Stretch back with ropes


- Warrior 3 (Virabradrasana III)

- (Supta Padangusthasana) with strap and bolster

- Lying on back position, lift legs, spread legs (Abs)

- (Supta Badha Konasana)

- Warrior 2 (Virabradrasana II) variation, front foot at wall, press front hand into

   wall, sweep back hand overhead and press hand into wall

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Twisting triangle pose (Parivrtta Trikonasana)

       3.  Forward fold (Utanasana)

       4.  Wide spread feet pose (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms