Tuesday, December 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Down dog (Adho Mukha Svanasana)


- Childs pose (Balasana)

- Plank pose

- Down dog / Up dog (Vinyasana)

- Down dog (Adho Mukha Svanasana) variation, feet together, lift one leg,

   then the other leg

- Down dog (Adho Mukha Svanasana) variation, feet together, lift one leg

   and press leg into wall, then lift other leg and press leg into wall

- Warrior 2 (Virabhradrasana II) variation, press front hand into wall,

   lift back arm overhead, press hand into wall

- Hamstring and calf stretch at the wall

- Shoulder opener at the wall

- Dancers pose (Natarajasana)


- Forward fold (Utanasana) variation, press back into wall, slide head down wall

- Handstand pose (Adho Mukha Vrksasana)

- Forward fold (Utanasana)

- Stretch back with the ropes

- Standing position with butt on wall, hands in namaste in the rope overhead,
   bend forward, let mid-back drop towards floor

- Legs up the wall (Viparita Karani)

- Legs spread up the wall (Viparita Karani) variation

- Legs spread up the wall, arms overhead, lift torso, touch the wall with hands,

   lift torso higher (Abs)

- Bridge pose (Setu Bandha Sarvangasana) supported on two bolsters,

   strap around thighs

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms