Thursday, December 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

                                               and/or follow sounds

- Seated pose (Dandasana)

- Hip opener series

- Side twists (Marchyasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Plank pose (Vinyasa)


- (Vashistasana)

- Child's pose (Balasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Side twists with bolster (Salamba Bharadvajasana)

- (Supta Baddha Konasana) supported on bolster, blanket for head,

   blocks or blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms