Tuesday, December 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Seated side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

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

   position (Balancing pose)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Down dog (Adho Mukha Svanasana)

       4.  Forward fold (Utanasana) with upper back on wall
       5.  Legs up the wall (Viparita Karani)
       6.  Spread legs up the wall (Viparita Karani) variation

- Hero pose (Virasana)

- Reclining hero pose (Supta Virasana)

- Seated pose (Dandasana)

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

   strap for thighs

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms