Thursday, January 30th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,

   exhale, sweep arms down into childs pose, pause (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- (Supta Baddha Konasana) on two blocks, rolled blankets for hips

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Poses at the wall

       1.  Extend arms overhead, balance on toes

       2.  Extend arms overhead, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III) prep, press hands into wall

       4.  Standing position, shoulder stretch

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Bridge pose (Setu Bandha Sarvangasana) on cross bolsters

- Side twists with bolster (Salamba Bharadvajasana)

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms