Thursday, December 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Neck extensions from (Sukasana)

- Seated pose (Dandasana)

- Side twists (Marchyasana) with strap

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Cobra pose (Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Down dog / Plank pose / Up dog (Vinyasa)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Extended side angle pose (Utthita Partsvakonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

       3.  Frog pose (Bhekasana)

       4.  (Supta Padangusthasana)

- (Supta Baddha Konasana) with feet on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms