Tuesday, December 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists (Marichyasana)

- (Baddha Konasana) rock side-to-side

- Squat pose (Malasana)

- Crow pose (Bakasana)

- Cat / cow pose (Marjariasana / Bitilasana)


- Hand and knees position, lift and extend right arm and left leg, hands and
   knees position, lift and extend left arm and right leg (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Plank pose / Up dog (Vinyasa)

- Low lunge pose (Ashwa Sanchalanasana)

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Side extensions from (Tadasana)

- Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms