Thursday, December 13th class

Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Seated spread legs (Upavistha Konasana)

- Headstand (Sirsasana) prep

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Stretch hands up the wall, feet flat on floor

       4.  One step back from wall, extend arms overhead

       5.  Headstand hands, press torso away from wall

       6.  Stretch back with ropes

- Pyramid pose (Parsvottanasana)

- Standing wide-legged forward fold (Prasarita Paddotanasana) with

   head resting on blocks

- Forward fold (Utanasana) with head resting on blocks

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms