Thursday, December 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side stretches from (Sukasana)

- Wide legged forward fold (Upavistha Konasana)

- Side stretches from (Upavistha Konasana)

- Cat / cow pose

- Down dog (Adho Mukha Svanasana)

- Plank pose

- Forward fold (Utanasana)

- Poses at the wall

       1.  Dolphin pose

       2.  Stand up and balance on toes

       3.  Raise arms overhead and press hands into wall, take one step

            back, and rest head on wall

       4.  Take another step back from wall, and stretch shoulders

       5.  Then hands at waist height, press torso back into a right angle
       6.  Tree pose (Vrksasana)

       7.  Frog pose (Adho Mukha Mandukasana)

       8.  (Supta Padangusthasana) with strap, block for hip

       9.  Legs up the wall (Viparita Karani)

     10.  Spread legs up the wall (Viparita Karani) variation

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms