Tuesday, January 22nd class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Neck extensions from (Sukasana)


- Seated pose, legs extended (Dandasana)

- Side twists from (Dandasana)

- Side twists (Marichyasana)

- Lying flat on stomach, extend arms and legs, raise left arm and right leg, rest,

   then raise right arm and left leg, rest, then raise both arms and legs

- Cat / cow pose

- Down dog (Adho Mukha Svanasana)

- Plank pose

- Down dog / plank pose (Vinyasa)

- Dolphin pose

- Dolphin plank pose

- Dolphin pose / dolphin plank pose (Vinyasa)

- Poses at the wall with ropes

       1.  Down dog (Adho Mukha Svansana)

       2.  Stretch back and shoulders
       3.  Warrior 3 (Virabhadrasana III)

       4.  Triangle pose (Trikonasana)

       5.  Backbend series

- Poses at the wall

       1.  Twisting triangle, revolve upper torso only (Parivrtta Trikonasana)

       2.  Half moon pose (Ardha Chandrasna)

       3.  Legs up the wall (Viparita Karani)

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

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Ohms