Thursday, January 23rd class

- Opening Meditation

       Mindfulness meditation - follow body sensations and/or counting breaths

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- Squat (Malasana)

- Happy baby pose (Ananda Balasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Lying on back position, grab knees into chest, inhale, lift legs and extend

   arms overhead, pause, exhale, open legs into a straddle, pause, inhale,

   legs together, exhale, lower legs and grab knees into chest (Vinyasa)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat (Malasana) with ropes

       3.  Down dog (Adho Mukha Svanasana) with ropes

       4.  Forward fold (Utanasana) with ropes

       5.  Triangle pose (Trikonasana)

       6.  Half moon pose (Ardha Chandrasana)

       7.  Stand up and balance on toes

       8.  Warrior 3 (Virabhadrasana III)

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

     10.  Frog pose (Mandukasana)

     11.  Legs up the wall (Viparita Karani)

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

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms