Tuesday, December 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Arm extensions from (Sukasana)


- Side twists from (Sukasana)

- Wide-legged forward fold (Upavistha Konasana)

- Lying on stomach position, extend right arm and left foot, then extend

   left arm and right foot, then extend both arms and both feet

- Hands and knees position, extend right arm and left foot, then extend

   left arm and right foot (Balancing pose)

- Dolphin plank pose

- Down dog (Adho Mukha Svanasana)

- Dolphin plank / Down dog (Vinyasa)

- Cat / cow pose

- Stand up on knees, hands in namaste, inhale, sweep arms overhead,

   pause, exhale, sweep arms down into childs pose, pause (Vinyasa)

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Spread legged-forward fold (Prasarita Padottanasana)

       4.  Legs up the wall (Viparita Karani)

       5.  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