Tuesday, December 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Dandasana)

- Seated side twists (Marichyasana)


- Cat / cow pose


- Sphinx pose

- Lying on back position, lift straight legs towards ceiling, move legs back and

   forth (as if walking on ceiling), keep legs moving and lower them to just above

   the floor, then lift legs towards ceiling (Abs)

- Lying on back position, inhale, sweep arms overhead and lift legs towards

   ceiling, pause, exhale, open legs into a straddle, inhale, lift legs towards ceiling,

   exhale, grab knees and pull legs into chest (Vinyasa)

- Dolphin plank pose

- Down dog (Adho Mukha Svanasana)

- Dolphin plank / Down dog (Vinyasa)


- Poses at the wall

      1.  Stretch back with ropes

      2.  Stand with back towards wall, reach arms overhead, touch wall with
            fingers, then take a step away from the wall, reach arms overhead,
            touch wall with fingers, another step away from wall, reach arms
            overhead (Backbends)

      3.  Twisting triangle (Parivrtta Trikonasana) prep, revolve upper torso

      4.  Half moon pose (Ardha Chandrasana)

      5.  Legs up the wall (Viparita Karani)
      6.  Spread legs up the wall (Viparita Karani) variation

- Bridge pose (Setu Bandha Sarvangasana) supported on cross bolsters

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana) with legs over bolster

- Closing Meditation

       3 Ohms