Tuesday, January 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- (Baddha Konasana) rock side to side

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Hands and knees position, lift and extend right leg and left arm, pause, hands

   and knees position, lift and extend left leg and right arm, pause, hands and

   knees position (Balancing pose)

- Lying on stomach position, extend right arm and left leg, pause, lying on
   stomach position, extend left arm and right leg, pause, lying on stomach
   postion (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog  / Plank pose (Vinyasa)

- Forward fold (Utanasana)

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Standing pose (Tadasana)

       2.  Chair pose (Utkatasana)

       3.  Standing backbend (Anuvittasana)

       4.  Hands up the wall, balance on toes

       5.  Hands up the wall, stretch shoulders

       6.  Warrior 3 (Virabhadrasana III) prep

       7.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana)

- (Supta Baddha Konasana) supported on two blocks

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms