Thursday, December 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Virasana)

- Arm extensions from (Virasana)

- Seated pose (Dandasana)

- Seated wide-legged forward fold (Upavistha Konasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes, block for head

       2.  Forward fold (Utanasana) with ropes

       3.  Tree pose (Vrksasana) with and without ropes

       4.  Arms overhead, stretch arms overhead

       5.  One step back from wall, stretch shoulders

       6.  Warrior 3 (Virabhadrasana III)
       7.  Standing backbend (Anuvittasana)

       8.  Legs up the wall (Viparita Karani)

       9.  Spread legs up the wall (Viparita Karani) variation

     10.  Side twists from (Viparita Karani)

     11.  Frog pose (Bhekasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms