Thursday, January 16th class

- Opening Meditation

       Mindfulness meditation - follow breath and body sensations

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Chair pose (Utkatasana)

- Twisting chair pose (Parivrtta Utkatasana)

- Poses at the wall

       1.  Handstand (Adho Mukha Vrksasana)

       2.  Dolphin headstand (Pincha Mayurasana)

- Headstand (Sirsasana) prep

- Shoulderstand (Salamba Sarvangasana) supported on chair, blankets for head

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster, strap for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms