Thursday, January 9th class

- Opening Meditation

       Minfulness meditation - follow breath and/or body sensations

- Side extensions from (Sukasana)

- Squat pose (Malasana) with partner

- Cat /  cow pose (Marjariasana / Bitalasana)

- Poses with chair

       1.  One-legged forward bend (Janu Sirsasana)

       2.  One-legged forward bend with twist (Janu Sirsasana) variation

       3.  Wide-legged forward fold (Upavistha Konasana)

       4.  Down dog (Adho Mukha Svanasana)

       5.  Up dog (Urdhva Mukha Svanasana)
       6.  Forward fold (Utanasana)

- Poses with ropes

       1.  Headstand (Sirsasana)

       2.  Stretch back

       3.  Squat

- Garland pose (Malasana)

- Turtle pose (Kumasana)

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

   strap for thighs, strap for ankles

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation